08/31/2022
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
General Warm-up
2 rounds – together
1 lap around building (jog/brisk walk)
10 medball situps
10 medball squats
Specific Warm-up
Tabata – empty barbell floor press
then, together
MB spine stretch x 3
Twisted Cross
Thread the needle
Weightlifting
Floor Press (6×8)
set up barbell in the rig
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
