Thursday 3/17/16

Behemoth CrossFit – Group Class

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Warm-up

1. General Warm up + Foam Rolling Circuit

2. 2 rounds through

A. Partner Med Ball routine

– 5x Chest Pass

– 5x Soccer Throw

– 5x From Left

– 5x From Right

B. 10x Russian Twist Throw

(partner A performs Russian Twist to both sides then throws ball to partner)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP or 6 rounds

Work in teams of 3 performed conga line style.

10 WBS

10 Push Ups

10 Box Jump Overs

60 Mtr Tire Drag (WTD)

Transition/Rest :30 secs
Work in teams of 3, “Conga Line Style” Everybody starts on the far side of the rig by the plates. Partner 1 completes 10 WBS, then moves on to 10 Push ups.

Partner 2 starts WBS as soon as Partner 1 completes all 10 WBS. Take :30 sec rest to transition all the way back to the starting line. Complete 6 rounds or 15 Mins which ever comes first

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