1/17/2022

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

followed by

10 side/rear/forward lunges

10 glute bridges

10 single leg glute bridges

10 bird dogs

10 squats

Mobility

Band Shoulder

Front Rack Stretch

PVC Thoracic Stretch

Half Saddle/Hamstring Stretch

Weightlifting

Every 2:30

Front Rack Lunge (3 x 20)

as heavy as possible

Metcon

20 Min Cap

Metcon (Time)

5 Rounds

10 Devil Press (30/20) RX+(35/25) E (50/35)

10 OHS (75/45) RX+(95/65) E (135/95

20 Hang Knee Raises (RX+/E T2B)