Thursday 12/1/2016

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

1. General Warm Up or Mobility

2. Game of Choice or Dynamic Lengths

3. 2-3 Rounds of:

– 10 Landmine Twists (total)

– :30-:60 sec Arch Body Hold

– 10 Deck Squats

Metcon (AMRAP – Rounds and Reps)

Individually or in teams of 2:

EMOM for 18 Mins

Min 1 – 15 WBS

Min 2 – 5-10-15* Cone Shuttle

Min 3 – Fwd/R/L Plank
Work for no more than :40 sec per station.

*Cone Shuttle = Run 5 yards & back, 10 yards & back, 15 yards & back.

Cycle through Front plank the first round, L-Lateral plank the second…

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