Thursday 12/8/2016

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

1. General Warmup

2. 2-3 rounds

– 15 KBS

– 30′ Banded Glute Walk F/R/L/R

– 10-20x Russian Twists

Metcon (AMRAP – Rounds and Reps)

For those on day 4 of training – active recovery day pacing. Use today as a move day for those competing Saturday.

In teams of 2-3 (20 mins)

Partner 1 (pacer)

Complete

10 AB Cals

120′ Challenging Farmer’s Carry

Partner 2 AMRAP

7 Slamballs

7 Ring Rows

Partner 3 rest
Partner 1 will work until completion, then everybody rotates. Move for 20 minutes at desired intensity – choose increase in loading vs speed.

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