Thursday 5/12/2016

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

1. Joint Mob

2. Game of Choice/Dynamic Lengths

3. . 2 rounds

Medball Partner Series

– Standing Chest Pass x 5 each

– Twist throws (R/L) x 5 each

– Seated Chest Pass x 5 each

– Partner Russian Twist x 5 each

Metcon (3 Rounds for reps)

Active Recovery Pace – If you are on day 4+ use today as a move/recovery day. A good gauge is to be able to only breathe through your nose while working.

2 Rounds through each AMRAP:

3:00 Mins

200 Mtr Tire Drag

+ Max Slamball/SB Cleans

1:00 Min Rest

3:00 Mins

200 Mtr KB Suitcase Carry

+ Max Russian KBS

1:00 Min Rest

3:00 Mins

Behemoth Lap

+ Max Burpees (to a plate)

1:00 Min Rest

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