11/15/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

Band Shoulder

Band Tricep

Dragon

Half Front Split

Pigeon

Calf

Weightlifting

Every 90 seconds

Push Press (5 x 2 )

work up in weight over 5 sets

Bench Press (5 x 2 )

work up in weight over 5 sets

Metcon

Metcon (Time)

20 Min Cap

50-40-30-20-10

Cal Bike Erg/Row/or Ski

5-4-3-2-1

Rope Climbs