CrossFit – Wed, Sep 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
15/12 Cal Bike
15 Push Ups (vary hand width)
20 Lunges
0:20 L-sit hang
Mobility
Pec Stretch
Thread the Needle
Twisted Cross
Downward Dog
Lizard/Twisted Lizard
Half Front Split
Weightlifting
Every 2 Minutes
Bench Press (1 x 15 @ 46%
1 x 12 @ 52%
1 x 8 @ 61%
3 x 5 @ 73%)
Metcon
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
