Wednesday 06/15/16

Behemoth CrossFit – Group Class

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Warm-up

Foam Roll (No Measure)

5 minute foam rolling circuit

Crossover Symmetry (No Measure)

Hit this before the class starts if possible!

Warm-up (No Measure)

Gymnastic skill (10 minutes): Kipping pull-up

THEN

3 sets:

Kipping pull-up progression x 5-10

Table top rocks x 10

Primary

Metcon (AMRAP – Reps)

With a partner complete max rounds in 10 minutes:

Partner A: 200m run + bulgarian bag

Partner B:

Completes max reps of:

DB burpee box step overs (35/20)

*Notes:

Level 1: No dumbells

Accessory Work

Metcon (No Measure)

2 sets:

Hamstring curls x 6-8

Natural GHR x 6-8

Back extension hold x 10-15 seconds

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