12/3/2021

CrossFit Megalodon – CrossFit

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Warm-up

10 Side/Rear/Front Lunges

10 Glute Bridges

10 Single Leg Glute Bridges

10 Bird Dogs

10 Air Squats

Mobility

PVC Front Rack

PVC Forearm

Chest Stretch

Seated Straddle (left side/center/right side holds)

Couch (band or wall)

Pigeon

Weightlifting

Muscle Clean + Tall Clean (3 x 3 + 3)

work up in weight but not to max

Metcon

Ivan Drago (Time)

25 Min Cap

20-16-12-8-4

Box Jump Overs (24/20)

5-4-3-2-1

Rope Climbs

*After every set 50ft Front Rack DB Walking Lunges (2×30/20) RX+(2×50/35)