12/6/2021

CrossFit Megalodon – CrossFit

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Warm-up

3 Sets

8 Tempo banded goblet squat

10 Single arm lawnmower row each arm

10 Single leg glute bridge

Mobility

20 Pass throughs

PVC Front Rack

Dragon

Half Front Split

Pigeon

Saddle

Weightlifting

Start at 60-65% and work up in weight each set

Every 2:30

Front Squat (1 x 8 )

Front Squat (1 x 8)

Front Squat (1 x 6 )

Front Squat (1 x 6 )

Front Squat (1 x 5 )

Metcon

Metcon (Time)

3 RDS (15 Min Cap)

Row 500

25 Jump Squats (RX+10 Pistols)

10 Burpee Over Rower