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