Thursday 12/10/2015

Behemoth CrossFit – Group Class

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Warm-up

• Dynamic Lengths (hip and shoulder focused)

• Game of Choice

A: Turkish Get Up (6 Turkish Get ups (3 R/ 3 L))

• 12 Mins to complete 2-4 rds

– 6 Turkish Get ups – 3/arm

Adv: KB Bottoms up

Int: Medball

Beg: DB/Shoe

+ :30 sec Arch Body Hold

+ 5-10 KB teapots/side

B: Metcon (No Measure)

20 Min clock – Teams of 2-3 – 1 person working at a time. Rest as needed after working and shoot for 6-10 efforts/each. SB reps should be consistent each round.

:60 secs of work/rest

– 20 mtr Farmers Carry

– 20 mtr Sprint

– Max Slamballs (Odd Obj Clean)
One partner works for :60 secs total, then rests while other partners go. Perform both a 20 mtr sprint and a 20 mtr (heavy) farmer’s carry buy in – in any order. Complete as many slamballs (ADV: odd object cleans) in the remaining time.

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