2/20/2022

CrossFit Megalodon – CrossFit

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Warm-up

5 RDS

5 Cal Bike

5 Inch Worms

5 Scap Pulls

5 Jump Squats

Mobility

Band Shoulder

Pec Stretch

Puppy Dog

Butterfly

Pigeon

Saddle

Skill

Support Complex

3 RDS

30 sec Ring Support

30 sec HS Hold

30 sec L-Sit

Metcon

Metcon (AMRAP – Reps)

0:00-4:00

25 Push Ups

50 KBS (35/26) RX+(53/35) E (70/53)

25 Sit Ups (RX+15 T2B)

4:00-8:00

50 Goblet Squats

50 DB S2OH (2×30/20) RX+(2×35/25) E(2×50/35)

25 Sit Ups (RX+15 T2B)

8:00-12:00

50 Double DB Thrusters

20/14 Cal Echo/Assault or 29/21 Cal Concept 2

12:00-16:00

Max Reps Dball Over Shoulder (70/40) RX+(100/70) E (150/100)