CrossFit – Mon, Sep 19

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

15/12 Cal Row

10 Cossack Squats

20 Band Pull Aparts

10 Ring Push Ups

Mobility

Wrist Stretch

Thread the Needle

Child’s Pose L/C/R and with shoulders

Twisted Cross

Lizard

Half Front Split

Pigeon

Calf

Weightlifting

E2MOM

Front Squat (3 x 6 @ 74%)

Weightlifting

Every 90 Seconds

Front Squat (3 x 3 @ 62%)

Pause at the bottom of the squat, stay engaged, and stand without bouncing.

Metcon

9/19/2022 (AMRAP – Rounds and Reps)

AMRAP 15

200m Run

12 Hang Power Cleans (75/45) RX+(95/65)

20 Double DB Thrusters (2×30/20) RX+(2×35/25)