11/3/2020
CrossFit Megalodon – Evening Strength
Get Ready
2 RDS
Shoulder Complex
10 Front Raise
10 Lateral Raise
10 Rear Flye
10 Chix Wing
Weightlifting
Every 2 minutes
Bench Press (1 x 5 @ 60%)
Bench Press (1 x 5 @ 70%)
Bench Press (1 x 3 @ 80%)
Bench Press (1 x 2 @ 85%)
Weightlifting
Bench Press (3 x 8 @ 65-75%)
Weightlifting
Shoulder Press (3 x 10 )
pacing: 3111
Accessory
3 RDS
Reverse Dumbbell Fly x 12-15 reps
rest as needed
Chinese Kettlebell Rows x 10 reps
immediately followed by…
Bat Wing Hold x 30 seconds
Rest as needed
Accessory
3 RDS
Sit Ups x 45 sec
Flutter Kicks x 45 sec
Front Plank x 45 sec
Rest 1:30
