Thursday 4/20/17

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

2-3 Rounds of:

– 2x Turkish Get Up

– 10x Hard Slamball Bounces

– 5-10x cossack squats

Metcon (No Measure)

EMOM for 16 Mins

Work for :20-30 secs (rest until next min)

Min 1 – 20 mtr empty sled sprint (AB Sprit)

Min 2 – Plank Hold (+ 1 arm reach)

Min 3 – 3-5 Burpee Pull Ups

Min 4 – 120′ DB/KB Waiter’s Walk (R/L)
– Sled sprint should be from the top red line to the middle wood break (sub for :20 sec all out Assault Bike Sprint). Should be high effort but no more that :20 secs of work.

No weight for the planks (add a reach for Lvl 2).

Can sub waiters hold for shoulder ROM issues.

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