Thursday 5/19/2016

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

1. General Warm up

2. Game of Choice/Dynamic Lengths

3. 2-3 Rounds of

– 10x Banded Chops (H-L)

– 10x Banded Chops (L-H)

– 10x Deck Squats

Metcon (No Measure)

Partner EMOM

Active recovery pace – 4 Rounds (20 minutes) (you go, I go)

:60 sec Challenging Slamballs (Clean)

:60 sec Ring Rows (@2020)

:60 sec Front loaded Rev Lunges

:60 sec DB Renegade Rows

:60 sec 60 mtr Waiter’s Walk (R/L)
Both partner will start at the same station.

Partner A works for :60 secs Partner B rests.

Both partners will move together to the next station after one minute and alternate which one works and which one rests (Partner B works/A rests).

Partners will work through the 5 movements like a list.

(You can work individually – :40 sec work/:20 sec rest)

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