1/19/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 min on any machine

Mobility

Pec stretch

Band shoulder distraction

KB Calf smash

Calf stretch

Samson stretch

Get Ready

7:00 Minutes

60′ DBL DB OH Carry

30 Singles

10 Alt. Box step ups

1:00 Bike

Metcon

Double Edged (Time)

8 RDS

500m Bike Erg

30 Double Unders

10 Burpee Box Jump Overs (24/20)

500m Bike Erg

-500m assault or echo

-250m row

-200m ski

-200m run

30 DU

-45 Singles

-30 sec practice

-30 line hops

-100m ski

-150m row