Thursday 2/23/17

Behemoth CrossFit – Group Class

View Public Whiteboard

Warm-up (No Measure)

1. Mobility or Joint Mob

2. Dynamic Lengths or Game of Choice

3. 2-3 rounds of:

– Build into a SB clean – 2-3 reps

– 20x form row strokes (catch/drive/finish/recovery)

– 5x/arm BU KB presses/arm

– :20-45 sec Lateral plank hold/side

Lvl 2 + Rotations

Metcon (AMRAP – Rounds and Reps)

Work with a team of 3 for 30 minutes or 2 rounds which ever comes first

– Partner 1 – Behemoth Lap Tire Drag (pacer)

– Partner 2 – 500 mtr row or Max Distance

– Partner 3 – AMRAP of:

5 – SB cleans

7 – Ring Rows

9 – Assault Bike Cals

Leave a Reply

Your email address will not be published.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