Thursday 12/17/2015

Behemoth CrossFit – Group Class

View Public Whiteboard

Warm-up

• Dynamic Lengths (hip and shoulder focused)

• Game of Choice

B: Metcon (AMRAP – Rounds and Reps)

20 Minutes – Teams of 1 – 3

Partner 1

400 Mtr tire drag

Partner 2

2 rounds for quality

10 Tough Ring Rows

10 Heavy SB Over Rig

10 Plank walk outs/barbell Roll outs
One partner drags a light or moderate tire for a Behemoth Lap (~400 mtrs). Partner 2 completes 2 rounds for quality of 10 10 tough ring rows, 10 heavy SB lifted over a hurdle on the rig, and either 10 plank walks (from elbows to palms) or 10 Barbell roll outs.

Cool Down

:60 sec active bottom of a lunge stretch

:60 sec active Calf/ankle stretch

Leave a Reply

Your email address will not be published. Required fields are marked *