11/22/2021
CrossFit Megalodon – CrossFit
Warm-up
10 Side/Rear/Forward Lunges
10 Glute Bridge
10 Single Leg Glute Bridge
10 Bird Dog
10 Air Squats
Mobility
Band Shoulder
Band Tricep
Dragon
Half Front Split
Get Ready
3 sets
5 Single-arm Kettlebell Windmill (each arm)
10-15 Ring Push-Ups
20 Frog Stance Glute Bridges
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Weightlifting
Split Jerk (1 x 3 @ 65%)
Split Jerk (1 x 2 @ 70%)
Split Jerk (1 x 1 @ 75-80%)
Split Jerk (1 x 2 @ 70%)
Split Jerk (1 x 2 @ 75%)
Split Jerk (1 x 1 @ 80%)
Weightlifting
Back Squat (1 x 3 @ 70%)
Back Squat (1 x 2 @ 75%)
Back Squat (1 x 1 @ 80%)
Back Squat (1 x 2 @ 75%)
Back Squat (1 x 2 @ 80%)
Back Squat (1 x 1 @ 85%)
Back Squat (1 x 1 @ 85%+)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
10/7 Cal Echo/Assault
12 Hang Cleans (75/45) RX+(95/65) E(115/85)
10 Wall Balls (20/14) RX+/E (30/20)
