11/17/2021
CrossFit Megalodon – CrossFit
Warm-up
10 Side/Forward/Rear Lunges
10 Glute Bridges
10 Single Leg Glute Bridges
10 Bird Dogs
10 Air Squats
Mobility
20 Pass Throughs
Front Rack Stretch
Pigeon on Box
Half Front Split
Saddle
Weightlifting
Every 90 Seconds
Box Squat – front rack (4 x 2 )
work up in weight
Push Press (4 x 2 @ 90%)
based on mondays 2 RM
Bench Press (4 x 2 @ 90%)
based on mondays 2 RM
Metcon
Metcon (Time)
10 Pull Ups (RX+5 MU)
20 Box Jump Overs (24/20) RX+(30/24)
8 Wall Walks (RX+100ft HS Walk)
20 Box Jump Overs
10 Pull Ups (RX+5 MU)
**MU Ring or Bar**
