10/22/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

Band Shoulder

Pec Stretch

1:00 min bottom of the squat

Pigeon

Saddle

Seated Straddle

Weightlifting

10 minutes

Bench Press (1 x 5 )

work up in weight

Weightlifting

every 2 minutes

Back Squat (3 x 5)

weight within 10% of your heavy set of 5 from monday

Metcon

Metcon (Time)

Buy In:

300 Singles (RX+150 DU)

21-18-15-12-9-6-3

Cal Row

Wall Balls (20/14) RX+(30/20)