1/13/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 min on any machine
Mobility
pec stretch
band shoulder distraction
wrist stretch
pigeon stretch
standing quad stretch
Metcon
Control-Alt-Delete (AMRAP – Rounds)
Every 5 min for 4 RDS
20 Alt DB Snatches (35/25) RX+(50/35)
40 Air Squats
20/15 Cal Bike Erg
mods
Bike Erg
-20/15 Cal Row
-15/12 Cal Assault or Echo
-200m Run
Skill
Metcon (AMRAP – Reps)
7:00 Min Cap
Ascending Ladder of Unbroken Wall Balls (20/14)
3-6-9-12-15….etc
Accessory
3 Sets
20 Dual DB Bulgarian Split Squats (10 each leg)
:40 sec single DB weighted glute bridge hold
