12/22/2020

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

Banded tricep stretch

Hamstring stretch

Standing quad stretch

Frog stretch

Get Ready

2 RDS

Bear Crawl

10 Push Up to downward dog

10 RR

10 Barbell Good Mornings

Metcon

Layover (Time)

5 RDS

15/10 Cal Bike Erg or 11/7 cal echo/assault

10 RR (RX pull up) RX+(C2B)

straight into….

5 RDS

10 Power Clean (75/45) RX+(95/65)

10 Push Jerk