Thursday 9/1/16

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

1. General Warm Up or Mobility

2. Dynamic lengths or game of choice.

3. 2-3 rounds

Medball Partner Routine

– 10 Russian Twists + Pass

– 10 Wtd. Partner Sit Ups

– 10 Hard SB Bounces

Metcon (AMRAP – Rounds and Reps)

2 rounds or 20 minutes of work. In teams of 4.

Partner A&B

Shared 1 Behemoth Lap Tire Drags

Lvl 1 – Empty Tire

Lvl 2 – Weighted Tire

Partner C&D

AMRAP of:

10 Slamballs

10 Challenging Ring Rows

10 Zercher Hold Step Ups
Partner’s A&B perform a tandem tire drag. Each partner grab one strap and work together to drag 2 consecutive Behemoth Laps.

Partner’s C&D perform AMRAP until tire drag is complete and switch.

2 rounds or 20 minutes of work

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