10/21/2020
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
3 mins of jump rope (No Measure)
Mobility
Weightlifting
Shoulder complex (2×40 )
2 rds
10 front raise
10 lat raise
10 bent over raise
10 chicken wings
choose a weight that you can do all 40 reps unbroken
Shoulder Press (3×12)
Use two DB’s and perform standing. Weight should be heavier than the shoulder complex.
Metcon
Metcon (No Measure)
E2MOM for 20:00
on the 0:00:
15 kbs (35/26)
10 push press (65/45)
on the 2:00
200m row
**rest after work is finished within each 2:00 window. Continue to alternate exercises every 2:00 until 20:00.*
