2/8/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 min on any machine

Mobility

Band Shoulder Distraction

Band Tricep Stretch

20 PVC Pass Through

1:00 Bottom Squat Hold

Pigeon Stretch

Band Hamstring Stretch

Weightlifting

1 Tempo overhead squat (5 seconds down)

2 OHS

Overhead Squat (1 x 3 @ 50%)

Overhead Squat (1 x 3 @ 55%)

Overhead Squat (1 x 3 @ 60%)

Overhead Squat (1 x 3 @ 65%)

Overhead Squat (1 x 3 @ 70%)

Metcon

Freedom Sauce (Calories)

AMRAP 3

21 OHS (75/45) RX+(95/65)

21 Lateral Burpees Over Rower

Max cal row

Rest 3

AMRAP 3

18 OHS (95/65) RX+(115/85)

18 Lateral Burpees Over Rower

Max cal row

Rest 3

AMRAP 3

15 OHS (115/85) RX+(135/95)

15 Lateral Burpees Over Rower

Max cal row

Rest 3

AMRAP 3

12 OHS (135/95) RX+(155/105)

12 Lateral Burpees Over Rower

Max cal row