12/14/2020
CrossFit Megalodon – CrossFit
Warm-up
2:00 Min any machine
Mobility
Band Shoulder Distraction
Band Tricep Stretch
2:00 Bottom of the Squat
Band Hamstring Distraction
Pigeon Stretch
Weightlifting
The lifting below will be EMOM alternating rounds between front squats and back squats. The weight for both squats is based off of 72% of your 1 RM front squat.
Front Squat (7 x 2 @ 72%)
Back Squat (7 x 4 @ 72% of front squat)
Metcon
Eighteen Wheeler (AMRAP – Rounds and Reps)
AMRAP 18
Cal Bike (Fit/RX 15/10) RX+(18/15)
15 Wall Ball (20/14)
12 Alt. DB Snatch (Fit 30/20) RX (35/25) RX+(50/35)
9 (Fit Sit Ups) RX(Knee Raise) RX+(T2B)
