10/3/2021
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 – CrossFit
Warm-up
10 side lunge each
10 forward lunge
10 reverse lunge
10 glute bridge
10 single leg glute bridge each
10 bird dog
10 squats
Mobility
20 pass through
band shoulder
pec stretch
twisted cross
seal/sphinx
downward dog
Get Ready
5-10 Minutes (Steady movement through the following):
15/12 Calorie Echo Bike (OR 20/16 Calorie Assault Bike)
8 Single Arm Dumbbell Press Right Arm (moderate)
8 Single Arm Dumbbell Press Left Arm (moderate)
8 Hanging Scap Retractions, 6 Kips, 2 Strict Pull Ups
Metcon
Genie (AMRAP – Reps)
AMRAP 6
100ft Bear Crawl (RX+ 6 Scaled WW) E (6 Wall Walks)
18 Sit Ups (RX+MB Sit Ups) E (GHD)
rest 1 minute
AMRAP 6
18 Knee Raises (RX+V-Ups) E (T2B)
12 Push Ups (RX+HSPU) E (Strict HSPU)
rest 1 minute
AMRAP 6
100ft Bear Crawl (RX+ 6 Scaled WW) E (6 Wall Walks)
18 Sit Ups (RX+MB Sit Ups) E (GHD)
18 Knee Raises (RX+V-Ups) E (T2B)
12 Push Ups (RX+HSPU) E (Strict HSPU)
