11/3/2021
CrossFit Megalodon – CrossFit
Warm-up
10 Side/Rear/Forward Lunges
10 Glute Bridges
10 Single Leg Glute Bridges
10 Bird Dogs
10 Squats
Mobility
Band Shoulder
Band Tricep
Wrist
1:00 Bottom of the Squat
Saddle
Standing Straddle
Weightlifting
Every 90 seconds
Push Jerk (3 x 3 )
within 10% of mondays 3RM
Back Squat (3 x 3 )
within 10% of mondays 3 RM
Metcon
Metcon (Time)
25 DU (RX+50)
15 Push Ups (RX+Ring Dips)
15 Tuck Ups (RX+Vups)
25 DU (RX+50)
12 Pull Ups (RX+C2B)
12 T2B (RX+K2E)
25 DU (RX+50)
9 C2B (RX+9 MU)
9 DBall Over Shoulder (100/50) RX+(150/100)
