08/29/2022
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
400m run/jog/swift walk (or two times around the building)
Mobility
GREEN BAND
hamstring stretch + both sides
lizard
pigeon
ankle
Weightlifting
Back Squat (5×5)
-go up in weight, if possible.
-use target to ensure depth.
Metcon
Metcon (Time)
AMRAP15
200m row
10 burpees
15 dball over shoulder
20 knee ups (toes 2 rig)
25 lunges (total)
