6/28/2021
Announcements
This will be our first week out of a strength cycle in 12 weeks. I just want to say what a great job everyone did. There were so many prs! Not just 1 rep maxes but also prs for multiple reps that were higher than your original 1 rep maxes!
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
Prayer Stretch
Band Shoulder
20 Pass Throughs
Downward Dog
Lizard
Pigeon
Gymnastics
Tabata Hollow Holds and Arches
(Hollow for 20 sec and Arch for 10 sec)
3 x 5 Kip Swings
*Feet and Knees TOGETHER
*Keep Arms Straight and Press Down on the Bar
Metcon
Part 1: 10 min cap to complete the 5 Rounds, the remaining time is rest time
Part 2: 10 min to work up to a 1RM Thruster
Metcon (Time)
5 RDS (10 Min Cap)
9 Thrusters (75/45) RX+(95/65)
9 Pull-Ups
Thruster (1 RM)
For your 1 RM Thruster to count you must:
*achieve a squat below parallel
*finish with arms in line with the back of the ears and arms locked out before dropping the bar
*pressing the bar out in front of your face is not the proper finishing position
POST WOD
3 Rounds
20 Sit Ups
20 V Ups
20 Russian Twist
