10/19/2020
Announcements
I’ve been doing some thinking and have decided to make a change for Friday’s plans. We will hold normal class 5 and 6am and the Master’s class at 8:30. We will then hold open gym from 9:30 until noon and then we will close for the remainder of the day for set up. I will make sure to have something programmed that, if you so choose, you can do during open gym. I’ll also be doing my strength routine from 9:30 to 10:30, you are also welcome to join me at that time.
CrossFit Megalodon – Masters
Warm-up
5 min bike or row (No Measure)
Mobility
Weightlifting
Squat to Target (4×8)
for target: use med ball alone or on top of stacked plates
*goal is to practice squatting below parallel, use no or minimal weight here*
Squat to Target (4×8)
for target: use med ball alone or on top of stacked plates
*continue to practice squatting below parallel. add weight if able, focusing on form and depth*
Metcon
Metcon (Time)
buy in: 20/14 cals on bike
21 – 15 – 9
pull-ups (ring rows)
goblet squats
cash out: 20/14 cals on bike
* use squat target to continue to practice form and depth *
