CrossFit – Mon, Sep 12

Announcements

We are excited to announce that we will be hosting the Conjugate Powerlifting Certification Course (Crossfit Powerlifting) September 24 and 25th. This is an amazing opportunity to learn the training methods utilized by some of the strongest people in the world! For more information see Will

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

1:00 Row

15 MB Jumping Squat

10 Rear Delt Flyes

15 Rower Pike-up

Mobility

Front Rack

Wrist

Childs Pose with shoulders

Pigeon

Butterfly

Prisoner Squat x 5

Weightlifting

Every 2:30

Front Squat (3 x 6 @ 72%)

Weightlifting

Every 90 Seconds

Front Squat (3 x 3 @ 62%
)

With a pause.  Goal is to keep under tension during the pause and then stand without having to bounce.

Metcon

Ups and Downs (Time)

25/18 Cal Echo

10 Push Ups

10 Deadlift @ 3/4 BW

10 Burpee Over Bar

10 Deadlift

10 Push Ups

25/18 Cal Echo