10/7/2019

CrossFit Megalodon – CrossFit

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Warm-up

500m row or 1200m bike

Mobility

Get Ready

2 RDS

Shoulder Complex

10 Front Raise

10 Lateral Raise

10 Rear Flye

10 Chix Wing

Weightlifting

Shoulder Press (2 x 6 @ 70%)

Push Press (2 x 6 @ 80% of shoulder press)

Weightlifting

Every 90 seconds

Push Jerk (5 x 1 )

work up

Metcon

Metcon (AMRAP – Rounds)

E3MOM (4 RDS)

200m Run

5 Pull Up (RX+C2B) E (BMU)

10 Push Up

15 Squat (RX+/E Pistols)