1/6/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 min on any machine

Mobility

wrist stretch

front rack stretch

band triceps stretch

frog stretch

band hamstring distraction

Weightlifting

10 sec pause in the bottom of the squat

-active squat

-not a loose position, keep it tight

Overhead Squat (1 x 1 @ 70%)

Overhead Squat (1 x 1 @ 75%)

Overhead Squat (3 x 1 work up in weight)

Metcon

Grimace (Time)

21-15-9

Overhead Squats (Fit DB 2×30/20) RX (75/45) RX+ (95/65)

Knee Raises (RX+T2B)

straight into

15-12-9

Thrusters (Fit DB 2×30/20) RX (75/45) RX+(95/65)

RR (RX Pull Ups) RX+ (C2B)