10/22/2021
CrossFit Megalodon – CrossFit
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)