10/29/2021
Announcements
Not that anyone needs any reminding but this upcoming Sunday is Halloween and with that we encourage you to wod while in costume!!! We also have a special treat, this Sunday will be our Clean Ladder! This is your chance to hype each other up and hit some awesome lifts! Each time we have done this we have had a blast. How badass would it look to have your picture taken making a PR while in costume?!
CrossFit Megalodon – CrossFit
Warm-up
10 Side lunges each side
10 Forward/Rear lunges
10 Glute bridges
10 Single leg glute bridges
10 Bird dogs
10 Squats
Mobility
Band Shoulder
Front Rack stretch
Wrist
1:00 bottom of the squat
Dragon
Downward Dog
Weightlifting
Every 2 minutes
Front Squat (5 x 3 )
5 sets to work up to a heavy set of 3
Accessory
Barbell Front Rack Step Up (3 x 12 )
For quality not for load, 6 each leg
Metcon
Durante’s Core (Time)
5 Rounds
10 Hollow Rock
10 V up
10 Tuck up
10 Sec hollow hold
1 min rest
Accessory
3 Sets
3-5 Strict Chin ups (3 sec hold at the top and bottom of each rep)
:30-45 second weighted back extension hold
