2/22/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 min on any machine
Mobility
20 PVC Pass through
Band shoulder
Wrist stretch
Goblet squat hold
Pigeon stretch
Band ankle distraction
Weightlifting
Back Squat (1 x 10 @ 55-57%)
Back Squat (1 x 8 @ 65-67%)
Back Squat (1 x 6 @ 75-77%)
Back Squat (1 x 4 @ 83-85%)
Back Squat (1 x 2 @ 90-92%)
Metcon
Tricycle (Time)
25 Min Cap
60/40 Cal Bike erg buy in
then
30-24-18-12
Alt DB Snatch (35/25) RX+(50/35)
Ring Row (RX+ Pull ups) E (C2B)
Thrusters (45/35) RX+(75/55)
Mods
Bike Erg
-60/40 Cal Row
-40/30 Cal Assault/Echo
-40/30 Cal Ski
-600m Run
-60 Burpees
