10/06/21
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 rounds – easy pace
200m jog / 1 lap around bldg
10 air squats
10 situps
Mobility
GREEN BAND
should stretches
standing quad stretch
calf stretch
Weightlifting
every 2:00 together
use first few sets as warm-up
work sets are at the end
Bench Press (1×8)
Bench Press (1×6)
Bench Press (1×3)
Bench Press (3×4)
goal: to use same weight as 1×6
Metcon
20:00 cap
Metcon (Time)
3 rounds
200m run
20 goblet squats
200m run
20 box jumps (step-ups)
**rest 1:00 between rounds**
there is a built in rest so that you can push the pace on the work portion each round
