08/24/2022
Announcements
We are excited to announce that we will be hosting the Conjugate Powerlifting Certification Course (Crossfit Powerlifting) September 24 and 25th. This is an amazing opportunity to learn the training methods utilized by some of the strongest people in the world! For more information see Will
CrossFit Megalodon – Masters
Whiteboard Brief
Warm-up
Warm-up (No Measure)
2:00 on ERG of choice
keep ERG out for WOD
Mobility
puppy dog
thread the needle
seated forward fold
ankle stretch (keep heel flat)
5 air squats then hold in bottom for 30 seconds
Weightlifting
every 2:00
Bench Press (5×5)
superset each round with 10-15 bench dips
Metcon
Metcon (AMRAP – Rounds and Reps)
For Time (18 min cap):
40 WB
30 MB Situps
20 Push Ups
10 Cal Row/Bike Erg/Ski
Rest 1:00
10 Cal Row/Bike Erg/Ski
20 Push Ups
30 MB Situps
40 WB
with remaining time
AMRAP
10 cal Row/Bike/Ski
10 burpees
