1/11/2021

CrossFit Megalodon – CrossFit

View Public Whiteboard

Warm-up

2:00 on any machine

Mobility

banded shoulder distraction

wrist stretch

pec stretch

pigeon stretch

calf stretch

Weightlifting

EMOM for 16 rounds

alt between front squats and back squats

Front Squat (8 x 2 @ 75-77%)

Back Squat (8 x 4 @ 75-77% of front squat)

Metcon

Full Circle (Time)

1500m Row

150 singles (RX+100 DU)

50 Cal Bike Erg

150 singles (RX+100 DU)

1500m Row

mods

Row:

-1200m ski

-3000m bike

-1200m run

Bike erg:

-35 cal ski

-600m run

-35 cal echo or assault

-50 cal row