2/7/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 min on any machine
Mobility
PVC Pass through
Pec Stretch
Band Tricep
Band Hamstring Distraction
Downward Dog
Metcon
Round of Applause (Time)
4 RDS (15 min cap)
15/12 Cal Bike Erg
30 Single Arm Clean and Jerk (35/25) RX+(50/35)
15/12 Cal Bike Erg
100ft Single Arm OH Walking Lunge
Mods
Bike Erg
-15/12 Cal Row
-12/9 Cal Ski
-12/9 Cal Assault or Echo
-200m Run
-10 Burpees
-75 DU
Accessory
9-7-5-3 Barbell Bench Press
30 Band Pull Aparts after each set
Accessory
15-12-9-6 Barbell Bent Over Row
30 Band Tricep Extensions after each set
