9/26/2018

Announcements

Saturday 9/29 – Gym will be closed! Meet us at 8am at the Sheriff’s obstacle course at Knights Trail for a workout and practice for those in the SWAT challenge.

CrossFit Megalodon – Masters

View Public Whiteboard

Warm-up

5 min bike or row

Mobility

Accessory

2 x 40 band pull aparts

Weightlifting

Bench Press (6 x 3 )

work up in weight

Bent Over Row (3 x 8 )

Accessory

3 RDS

8 DB Rear Flye

rest as needed

8 Push Ups

rest as needed

Accessory

3 RDS

30 Band Tricep Extensions

10 DB Bicep Curls

Metcon

Metcon (Time)

4 RDS

30 Jump Rope

10 Sit Ups

10 KBS