10/6/2021
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 Lunges each side
10 Forward lunges
10 Rear lunges
10 Glute bridges
10 Single leg glute bridges
10 Bird dogs
10 Squats
Mobility
Band Shoulder
Pec Stretch
Lizard
Half Front Split
Pigeon
Saddle
Weightlifting
E2MOM
Box Squats – to parallel
Work up in weight
Back Squat (1 x 8 )
Back Squat (1 x 6 )
Back Squat (1 x 4 )
Back Squat (1 x 3 )
Weightlifting
E2MOM
Bench Press (1 x 8 )
Bench Press (1 x 6 )
Bench Press (1 x 4 )
Bench Press (1 x 3 )
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
start at 2 and keep increasing by 2
Devil Press (30/20) RX+(35/25) E(50/35)
Box Step Up (24/20) with DB
