Thursday 7/7/2016

Behemoth CrossFit – Group Class

View Public Whiteboard

Warm-up (No Measure)

1. General Warm up/extended mobility

2. Game of Choice or dynamic lengths

3. 2-3 rounds of

– Landmine Twists x5/side

– Lateral jumps x10/side

– Ring rows/pull ups

Lvl 1 Ring rows 10+

Lvl 2 (assisted) pull ups – 5+

Lvl 3 Wtd Pull ups 5+

Metcon (No Measure)

Complete 4 rounds or work for 9 mins.

5 Slamball Turkish Get Ups

10 Push Ups

15 squats (goblet)

Rest :60 seconds

Work for 10 minutes

– 2x behemoth lap Tire drag
Use a Slamball for turkish get ups. Complete 5 reps each round (total not per side).

Men 30-50

Women 15-25

Can be done as a team or individually. Start at either stations.

Leave a Reply

Your email address will not be published. Required fields are marked *