12/10/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

20 Pass throughs

Front Rack Stretch

Puppy Dog

Twisted Cross

Wrist Stretch

Dragon

Pigeon

Frog

Weightlifting

Every 3 Minutes

Immediately follow each set with 20 alternating jumping lunges

Front Rack Lunge (1 x 10 )

Front Rack Lunge (1 x 8 )

Front Rack Lunge (1 x 6 )

Front Rack Lunge (1 x 4 )

Front Rack Lunge (1 x 2)

Metcon

Metcon (AMRAP – Reps)

3 Sets

AMRAP 3

50 Doubles (RX+75 DU)

15 Double DB Thrusters

Max Double DB Box Step Overs (30/20) RX+(50/35)

Rest 1:00 between AMRAPs

*box height (24/20)

PLEASE DON’T DROP THE DUMBBELLS!