12/17/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
Band Shoulder
Pec Stretch
Puppy Dog
Lizard
Half Front Split
Pigeon
Weightlifting
Every 3 Min
Back Rack Lunge (5 x 20 )
work up in weight
perform 5 max height/distance broad jumps immediately after each set
Weightlifting
Every 2 Min
Bench Press (5 x 5 )
work up to a 5RM
Metcon
Metcon (Time)
3 x squat clean, hang squat clean, front squat (95/65) RX+(135/85) E (185/125)
21 dips (RX+ ring dips) E(9 RMU)
3 x squat clean, hang squat clean, front squat
15 dips (RX+ ring dips) E (6 RMU)
3 x squat clean, hang squat clean, front squat
9 dips (RX+ ring dips) E (3 RMU)
