Thursday 1/28/16

Behemoth CrossFit – Group Class

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Warm-up

Core/skill warm up – 15 Minutes

• 10x Light Hard Slamballs

• 10x PVC hurdle Step over (unders 2nd time)

• 10x V Ups

B: Metcon (AMRAP – Rounds and Reps)

20 Minutes – Teams of 1-3

Partner 1

200 mtr Suitcase Carry

Partner 2 (& 3)

5 Heavy SBs

10 Tough Ring Rows

15 Anchored Sit ups
One partner carries a KB/DB/Farmer’s Handle for 200 mtrs – Switch hands at 100 Mtrs. Partner 2 (&3) completes 2 rounds for quality of 5 heavy SB, 10 tough ring rows, and 15 Anchored Situps

Cool Down

:60 sec active bottom of a lunge stretch

:60 sec active Calf/ankle stretch

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