10/11/2021
Announcements
SURPRISE!!!!!
We are observing Black Out Week this week! You will not be able to see the workouts ahead of time. Most are benchmark wods. Eat and sleep well 😉
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
1-5 walkout push up
Mobility
Band Shoulder
Band Tricep
1:00 Bottom of the Squat
Seated Forward Fold
Saddle
Metcon
CrossFit Baseline (Time)
Row 500
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Weightlifting
Every 2 Minutes
Snatch Grip Deadlift (1 x 5 )
Snatch Grip Deadlift (1 x 4 )
Snatch Grip Deadlift (1 x 3 )
Snatch Grip Deadlift (1 x 2 )
Snatch Grip Deadlift (1 x 1 )
Accessory
3 RDS
10 Strict MB Knee Raises
10 Single Leg KB Deadlift
:45 MB Plank
