Thursday 12/15/16

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

1. General Warmup or Mobility Piece

2. Game of Choice or Dynamic Lengths

3. 2-3 Rounds of:

– 10x Banded Chops R/L

– 10x Ring Rows

– 1x 50 mtr heavy tire march
Pull tire 25 mtr down to curb and 25 mtr back. Pull 1 tire heavier then usual or add 25#.

Metcon (AMRAP – Rounds and Reps)

In teams of 2 or 3: Move for 15 mins

Partner 1 (pacer) 200 Mtr Run

Partner 2: AMRAP of

– 5 Heavy SB Cleans

– 7 Burpees

– 9 Tuck Ups/V Ups

Partner 3 – Active Recover
In teams of 2 or 3, work for 15 minutes to get through as many rounds as possible. Teams of 2 eliminate active rest station. Partner 1 is pacer and will run a 200 mtr or 45 sec Assault bike, while other partners are working. Each partner can start and continue on their own AMRAP each time.

Active rest options:

– Bar hang

– Top of Ring Row

– Arch body/hollow hold.

– SB Zercher hold

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