6/30/2021
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
2:00 jump rope
Mobility
Green Band, shoulder stretches
10 second hang from rig
standing quad stretch
10 second hang from rig
pec stretch
Get Ready
Banded tricep pulldowns (2×40)
*red band, should be quick and unbroken if possible. keep elbows tight to sides*
Weightlifting
Inclined Bench Press (3×12)
*use dumbbells*
Metcon
Metcon (No Measure)
E2MOM for 20:00
on the 0:00:
15 kbs (35/26)
10 db push press
on the 2:00
200m row
*rest after work is finished within each 2:00 window. Continue to alternate exercises every 2:00 until 20:00.*
