Wednesday 03/30/16

Behemoth CrossFit – Group Class

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Warm-up

Single leg warm-up (No Measure)

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

Strength

Lunges (1 x 10 every 2:00 for 10:00)

A. Perform 1 set ever 2:00 for 10:00:

DB lunges x 10

Ring rows x 10

*This is strength work, make these movements as challenging as good movement will allow

Conditioning

“Barbell countdown” (AMRAP – Rounds and Reps)

AMRAP in 8:

25 Deadlifts

20 Hang power cleans

15 Front squats

10 S2OH

5 Thrusters
*Notes: thruster weight will dictate loading here.

Level 2: 135/95

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