1/23/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 min on any machine

Mobility

Band Shoulder distraction

Band tricep stretch

Childs pose

Thread the needle

Downward dog

Upward dog

Samson

Pigeon

Metcon

Metcon (AMRAP – Rounds and Reps)

Partnered:

AMRAP 10

20 DB/KB Snatch

10 Pull Ups

20 DB/KB Cleans

2 Rope Climbs

no rest straight into

AMRAP 10

10/7 Cal Bike

20 Wall Ball (20/14)

10/7 Cal Bike

20 Push Ups

2 Rope Climbs

no rest straight into

AMRAP 10

20 Alt. DBL DB/KB Lunges (30/20) RX+(40/25) E(50/35)

20 DBL DB/KB Thrusters

2 Rope Climbs