Thursday 2/11/16

Behemoth CrossFit – Group Class

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Warm-up

Warm Up: (15 Mins)

• Floor Joint Mob – focused hip/ankle

Core Warm Up 2x thru

– 10x Inch Worms

– 10x PVC hurdle Step over/unders

– 10x Ring Rows

B: Metcon (AMRAP – Rounds and Reps)

15 minute EMOM

– 60 mtr Keg Carry

– Slamballs (SB Cleans)

– KBS
Work for no more than :40-45 seconds at a station and rotate to the next one. Shoot for about 60 mtrs on the keg carry – keg can be carried anyway as long as it’s not resting on the shoulder or grasped from the bottom.

Cool Down

:60 sec active bottom of a lunge stretch

:60 sec active Calf/ankle stretch

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