09/19/2022

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 rounds together: (lightweight db)

10 Scorpion stretch (5L/5R)

5 slow db curl + press (squeeze db)

10 Russian twists w/ db

10 seated tricep ext w/ db

Mobility

Together, Green Band:

Banded hip opener

Banded hamstring stretches

Weightlifting

Sumo Deadlift (5 x 5)

Metcon

Metcon (Time)

4 rounds

60 jump rope

30 alternating db press

15 inverted row
rest 1:00 between rounds