Thursday 4/7/2016

Behemoth CrossFit – Group Class

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Warm-up

1. Foam Rolling + General Warm Up

2. Dynamic Lengths or Game of Choice

3. W/ a partner 3 Rounds (SB 25-30/10-20)

10x Max Distance WBS

10x Arch Body Raises

10x Russian Twists/side

Metcon (No Measure)

Complete 2 rounds through of:

4 Min AMRAP

5 Burpees

7 Ring Rows

9 challenging Slamballs

– Rest :60 secs

5 Min to complete

1x Behemoth Lap Tire March

– Rest remainder of the 5 mins
Complete 2 rounds (20 mins total work). Work with a partner or individually. Teams can both drag a tire at the same time – add load to increase difficulty.

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