09/12/2022

September 12, 2022 Posted by CHAD WOD

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

Get Ready

Shoulder complex

2 rds

10 front raise

10 lat raise

10 bent over raise

10 chicken wings

Mobility

GREEN BAND

shoulder stretches + tricep

Weightlifting

superset shoulder press with tricep ext

DB Shoulder Press (3 x 12)

Banded tricep extensions (3 x 30)

these should be fast

Metcon

Metcon (Time)

for time

100 jump rope

30 double db s2oh

30 MB situps

100 jump rope

20 double db s2oh

20 MB situps

100 jump rope

10 double db s2oh

10 MB situps