11/1/2021

CrossFit Megalodon – CrossFit

View Public Whiteboard

Warm-up

10 Side/Forward/Rear Lunges

10 Glute Bridges

10 Single Leg Glute Bridges

10 Bird Dogs

10 Squats

Mobility

20 Pass Through

Front Rack Stretch

Wrist

Lizard

Half Front Split

Saddle

Weightlifting

E2MOM

Push Jerk (5 x 3 )

Establish a 3RM in 5 sets

Back Squat (5 x 3 )

Establish a 3RM in 5 sets

Bench Press (5 x 3 )

Establish a 3RM in 5 sets

Metcon

Metcon (Time)

5 Min Cap

40 Knee Raises (RX+20 T2B)

8 Wall Walk (RX+ 100ft HS Walk)

40 Knee Raises (RX+20 T2B)