1/4/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 min any machine

Mobility

Banded shoulder distraction

Front rack stretch

Wrist stretch

Bottom squat hold

Pigeon stretch

Weightlifting

EMOM for 16 rounds

Alternate between front and back squats

Front Squat (8 x 1 @ 85%)

Back Squat (8 x 2 @ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 Wall Ball (20/14)

20 Power Snatch (75/55)

20 Box Jumps (24/20)

20 Push Press

20/14 Cal Row