1/24/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 min on any machine
Mobility
KB Forearm smash
Wrist Stretch
Band shoulder distraction 0:30 per side
Pigeon stretch :30 sec per side
Ankle dorsiflexion with KB 0:30 sec per side
Alt side lunge 1:00
Get Ready
7 Min
50′ single db oh carry each arm
10 scap pull ups
5 strict pull ups
20 DU
0:30 sec row
Metcon
Heads or Tails (AMRAP – Rounds and Reps)
AMRAP 25
Buy in 3000/2500m Bike Erg
*max rounds with time remaining:
1 rd Chest to Bar Cindy
45 Singles (RX+30 DU)
5 Hang Squat Snatch (95/65) RX+(115/85)
Mods
Bike Erg: (because of limited ergs any of these machine/run options are considered rx)
-3000/2500m assault bike
-1500/1250m row
-1200m run
-1200/1000 ski erg
Hang Squat Snatch
-Hang squat clean
-Alt single DB hang squat snatch
Chest to Bar
-3 strict chest to bar
-5 pull ups
-3 strict pull ups
-10 alt db plank rows
