CrossFit – Sun, Aug 21

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 Machine

20 Plank Shoulder Taps

20 Mountain Climbers (keep hips low)

8 DB Bent Over Row each side

Gymanstics

12 Minutes

Discuss and practice proper form and standards and potential modifications for:

Bear Crawl

HS Walk

Ring Rows

Pull Ups

Push Ups

Hanging Knee Raises

Toes To Bar

METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

80ft Bear Crawl (RX+40′ HS Walk)

20 Hang Knee Raises (RX+10 T2B)

Rest 2:00

AMRAP 8

20 Ring Rows (RX+10 Strict Pull Ups)

10 Push Ups (RX+10 Ring Dips)