10/04/21
Announcements
In case you missed the email/facebook notification we are hosting Ergwod on Oct 10 for a concept 2 seminar. Instructors will be here to help you maximize your time on the ski erg, bike erg, and rower. This is a great opportunity for those looking to further develop their skills.
CrossFit Megalodon – Masters
Warm-up
2:00 bike
Mobility
GREEN BAND
hamstring stretch, then both sides
seated forward fold
pigeon
puppy dog
thread the needle
Weightlifting
every 2:00
*If mobility allows, use barbell. otherwise use either two DBs or one KB
**squat to target to ensure depth
Paused Front Squat (6×4)
3 second pause at bottom of squat
Metcon
Metcon (Time)
5 rounds
30 Alt. Weighted Lunges (DB)
20 Knee-ups (toes to rig)
10 DB Snatch
*use same DB for lunges & snatch
20:00 cap
