Wednesday 03/29/17

Behemoth CrossFit – Group Class

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Warm-up

-1-2x:

Walking lunges + elbow touch x 10m

Reverse lunges + knee push out x 10m

Cossack squats x 10

Cossack slides x 10

Toy soldiers x 10m

Single leg RDL x 10m

-Agility ladder

Primary

Metcon (3 Rounds for reps)

Primary:

A. 2 minutes ME rowing for calories

Immediately into…

B. 4 minutes ME of:

DB burpee box step-overs (35++/20)

Immediately into…

C. 6 minutes ME of:

Behemoth lap x 2

ME pull-ups

Rest as needed then complete the secondary before class expires
*Notes: 3 score for today. Move immediately into the following component following the completion of the previous.

DB burpee box step-overs: Challenge yourself and try to use a DB weight that you can hold onto for the entire 4 minutes of work

Pull-ups: any variation is allowed, so long that you have earned the ability to perform them

Secondary

Secondary (on your own):

Take 8-10 minutes to complete 3 sets of the following:

A. Ring rows x 8-10 @ controlled tempo

B. PVC Single leg RDL x 4-5/leg @ full exhale descent + full exhale ascent

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