3/27/2022
Announcements
REMINDER! Jump Rope seminar with Mute Sports Equipment for the first 20 minutes of every class Tuesday!
CrossFit Megalodon – CrossFit
Warm-up
Rowling
Mobility
20 Pass Throughs
10 Around the Worlds
20 OHS
Front Rack Stretch
Forearm (Reverse Pass Through)
Wrist
Seated Straddle
Seated Forward Fold
Pigeon
Seal
Standing Quad
Gymnastics
Playtime!
10:00 to:
A: kick to a handstand on a wall for the first time
B: if you have handstands on the wall work on shoulder taps – accumulate 50
C: if you have handstands on the wall and can knock out 50 shoulder taps then work on hs walk
Metcon
Metcon (Time)
5 RDS – 20 Min Cap
10 Wall Kick Ups (RX+40ft HS Walk)
50 Singles (RX+DU)
20 KBS (35/26) RX+(53/35)
20 Single Arm Front Rack Squat (RX+SAOHS)
**Kick Ups – show control at the top of each kick up before coming off the wall**
