Thursday 4/21/2016

Behemoth CrossFit – Group Class

View Public Whiteboard

Warm-up

1. Extended Joint Mob

2 rounds

+ 10 banded chops

+ 10 Hard Slamballs

+ 10 SL Lateral/forward hops

2. Game of Choice

Metcon (No Measure)

Active Recovery Pace

– 4 Rounds through

:40 sec Work/:20 sec Rest

– Assualt Bike Cals

– WBS

– (Heavy) Slamball Clean

– 5-10-15 Shuttle
Work at a 65-70% effort in groups of 4. Each person working at a different station and rotating after each minute.

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