Wednesday 01/27/16

Behemoth CrossFit – Group Class

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(No Measure)

A. Crossover symmetry (before class)

B. T-spine mob (peanut)

-Joint MOB + table top rocks and shoulder extensions and thoracic bridge

-Skill warm-up: Intro to the kipping swing

1. 5 minutes of instruction

2. 2-3 sets (10 minutes of skill play w/ partner):

-Hollow roll to arch x 5

-Scap/lat retractions x 5

-Hanging hollow to arch (baby kip) x 5

Metcon (No Measure)

Perform 3 sets with a partner:

Partner 1: 200m sled drag

Partner 2: AMRAP of

40m keg carry

(R) KB swinging clean x 4

(R) KB thruster x 4

(L) KB swinging clean x 4

(L) KB thruster x 4
Notes

Level 2: 70/45

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