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 – Masters
Warm-up
200m jog or brisk walk
2 rounds
10 jump squats
10 situps
Mobility
Green Band
hamstring stretch (then both sides)
seated forward fold
pigeon
Weightlifting
superset each movement and perform 3-5 unbroken strict pullups or ring rows between exercise for a total of 6 rounds
Seated Good Morning (3×12)
*use barbell, dumbbell or band, keep back flat and bend forward until you feel the stretch in your hamstrings then sit up again*
Hip Thrust (3×15)
*use same bench as used for good mornings, can perform weighted or unweighted
Metcon
Metcon (AMRAP – Rounds and Reps)
“Devil in Disguise”
AMRAP 14
10 burpees
10 DB box step-ups
10 v-ups
