Thursday 7/21/2016

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

1. Dynamic Lengths

2. Partner Medball Warm Up

2-3 rounds with a partner

– Hard Bounces x5

– Fwd Rotation x5/side

– Seated Chest Pass x5

Metcon (AMRAP – Rounds and Reps)

15 mins or 4 rounds whichever comes first:

10 cals Assault bike

15 WBS

25′ Burpee Broad Jumps

30 Meters Waiter’s Walk (R/L)

– Rest :60 secs
Athletes must start at the bike but can stagger start times if class exceeds 8.

Work unbroken through each movement. Broad jump from the rig to the bay doors, waiter’s walk plate or DB to the curb and back. Alternate hands at the halfway point.

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