11/19/2019
CrossFit Megalodon – CrossFit
Warm-up
Run 400
Walk Out Push Up 1-5
Mobility
Weightlifting
Bench Press (12 x 3 @ 60%)
*Rest 45 seconds after each set*
Sets 1-4 @ close grip
Sets 5-8 @ middle grip
Sets 9-12 @ wide grip
Weightlifting
Seated DB shoulder press (3 x 10 )
If unable to perform movement due to shoulder problems you will perform banded rotator cuff exercises 3 x 8 both arms, both inward and outward rotations
rest as needed
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
100 DU
100 Sit Ups
100 Cal Row
