Thursday 9/15/16

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

1. Joint Mob or Specific Mobility

2. Dynamic Length or Game of Choice

3. 2-3 rounds of

– 10x Back extensions

– 10x Landmine twists

– 10x Deck Squats

Metcon (Time)

6 rounds (3 full each) or 15 mins of work:

:45 sec Assault Bike (75-80% effort)

20 Wallball Shots

20 Russian KBS
Work with a partner and break up work however you desire. Complete 6 rounds as a team – 3 full rounds for each partner or work for 15 mins.

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