1/19/2017
CF Megalodon – CrossFit
Warm-up
2 Rounds
Run 400
10 Wall Ball
10 Lunge (each leg)
10 Push Up
Mobility
Tissue Smash:
Lats
Glutes
IT Band
Hip Opener (band)
Skill
5 RDS
Depth drop box jumps
set up 6 boxes alternating 20″/24″
set up 6 smaller boxes alternating 10″/20″
Metcon
Metcon (Time)
Buy In: 50 DU RX+100
then
4 RDS
10 Evil Wheel
10 Bar Facing Burpees
10 Russian KBS (70/53) RX+(double KBS 44/26)
10 Pull ups RX+(Bar MU)
then
Cash Out: 50 DU RX+100
