CrossFit – Tue, Sep 13

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 Ski or Row

10 Single Leg Rom DL each leg

20 Air Squat

Mobility

Child’s Pose L/C/R

Twisted Cross

Seal

Downward Dog

Half Seated Frog/Single Leg Forward Fold

Weightlifting

Every 3 Minutes

Deadlift (4 x 6 @ 72%)

6 SEATED box jumps after every set of deadlift

Metcon

18 Min Cap

Icarus (Time)

100 Double Unders
30 T2B
100 Double Unders
40 Pull Ups
100 Double Unders
50 Burpees