12/29/2020

CrossFit Megalodon – CrossFit

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Warm-up

2:00 min on any machine

Mobility

pec stretch

banded tricep stretch

handstand stretch

side lunge 10 steps left and right

calf stretch

Get Ready

3 RDS

1:00/0:45/0:30 row (increase intensity each round)

0:30 plank shoulder taps

30 single unders

10 jump squats

Metcon

Homeward Bound (AMRAP – Rounds and Reps)

AMRAP 20

20 Burpee Box Jump Overs (24/20)

40/30 Cal Row

80 Double Unders

Mods:

BBJO

-burpee over rower

-standard burpee

40/30 Cal Row

-30/22 Cal Bike

-30/22 Cal Ski

-40/30 Cal Bike Erg

-400m run

-80 jump squats