12/20/2021

CrossFit Megalodon – CrossFit

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Warm-up

10 Side/Rear/Forward Lunge

10 Glute Bridge

10 Single Leg Glute Bridge

10 Bird Dog

10 Squat

Mobility

Band Shoulder

Front Rack Stretch

Lizard

Half Front Split

Pigeon

Calf

Weightlifting

Every 3 Minutes

Reduce the weight if it’s too close to your max front squat

Front Squat (5 x 4 @ 95-100% of Clean)

Weightlifting

Every 90 Seconds

High Hang Clean Shrug (5 x 5 @ 125% of Clean)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

50 DU (RX+100)

20 Alt. KB/DB Snatch (35/26) RX+(53/35)

12 Pull Ups (RX+6 BMU)