CrossFit – Wed, Aug 31

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 Concept 2

0:15-0:30 Ring Support Hold

10 Each Leg DB Rom Deadlift

0:30 Each Side Pallof Press

Mobility

Front Rack

Pec Stretch

Wrist

Lizard

Pigeon

Weightlifting

Shoulder Press (1 x 10 @ 65%
1 x 8 @ 69%
3 x 6 @ 74%)

Every 90 Seconds

Metcon

8/31/2022 (Time)

4 RDS (25 Min Cap)

20/15 Cal Echo

15 Push Up (RX+HSPU)

10 Bar Dip (RX+Ring Dip)

Rest 3:00

1 RD

25/20 Cal Echo

20 Push Up (RX+HSPU)

20 Bar Dip (RX+Ring Dip)