11/29/2021
CrossFit Megalodon – CrossFit
Warm-up
10 Side/Rear/Forward Lunges
10 Glute Bridges
10 Single Leg Glute Bridges
10 Bird Dogs
10 Air Squats
Mobility
20 Pass through
Front Rack Stretch
Lizard
Couch (band or wall)
Standing Straddle
Weightlifting
Every 90 seconds
Power clean + Push Jerk (7 x 1 )
work up in weight
Weightlifting
Every 90 seconds
Back Squat (1 x 2 @ 80%)
Back Squat (1 x 2 @ 85%)
Back Squat (1 x 2 @ 90%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
Row 250m
5 Ground to OH (115/75) RX+(155/105) E (185/125)
