12/7/2021

CrossFit Megalodon – CrossFit

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Warm-up

10 Side/Front/Rear Lunges

10 Glute Bridges

10 Single Leg Glute Bridges

10 Bird Dogs

10 Squats

Mobility

Front Rack Stretch

Pec Stretch

Lizard

Seated Forward Fold

Seated Straddle (left, center, right)

Couch

Weightlifting

3 position squat clean (2 x 3 @ 70%)

High Hang, Mid Thigh, Floor

3 position squat clean (3 x 3 @ 75%)

High Hang, Mid Thigh, Floor

Weightlifting

Behind The Neck Jerk (2 x 3 @ 70%)

Behind The Neck Jerk (3 x 2 @ 75%)

Metcon

Metcon (Weight)

10 Minutes for Load

1 Cycle Bear Complex

5 RDS of Cindy

1 Cycle Bear Complex

Bear Complex(7 times through):

1 Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Cindy:

5 Pull Ups

10 Push Ups

15 Squats