11/12/2021
CrossFit Megalodon – CrossFit
Warm-up
10 Side/Rear/Front Lunges
10 Glute Bridges
10 Single Leg Glute Bridges
10 Bird Dogs
10 Air Squats
Mobility
20 Pass Throughs
Front Rack Stretch
Puppy Dog
Thread the Needle
Seated Forward Fold
Seated Straddle
Half Saddle
Weightlifting
Front Squat (5 x 3 )
Work up to a 3RM front squat
Accessory
Barbell Front Rack Step Up (3 x 14)
for quality not for load
Metcon
The Waterboy (Time)
Cap 15:00
21-18-15-12-9-6-3
Thrusters (75/45) RX+(95/65)
Pull Ups (RX+ C2B)
Stimulus: PAIN!
Like an army of fire ants eating your arms and legs alive while you’re sledding downhill with your mouth wide open in a snow blizzard!
