Thursday 3/30/2017

Behemoth CrossFit, Behemoth CrossFit – Group Class

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Warm-up (No Measure)

1. Joint Mob or Mobility of Choice

2. Game of choice or 2-3 Rounds of:

– 5-10x Ab wheel roll outs

– 10 banded chops H-L

– 10 banded chops L-H

– 1-2 SB Turkish Get Up (build into working load)

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

– 2 SB Turkish Get Ups

– 5 SB Squats

– 60′ SB Carry

Rest 2 Min

8 Min AMRAP

– 3 Cone Sled Shuttle Sprint

Rest 4:1
Goal for sled shuttle – accomplish work as fast as possible only add weight if you can maintain pace, then rest fully until next effort (~4x the time of work). Shoot for 3-5 efforts in 8 mins.

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