11/22/2021

CrossFit Megalodon – CrossFit

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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)