Behemoth CrossFit – Group Class
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.