2/9/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
Pec Stretch
Barbell Forearm Smash
Thread the Needle
KB Calf Smash
Calf Stretch
Standing Quad Stretch
Metcon
Kickstarter (AMRAP – Rounds and Reps)
AMRAP 20
40/30 Cal Bike Erg
30 Single Arm DB Hang C+J (35/25) RX+(50/35)
20 Hang Knee Raises (RX+/E T2B)
10 Push Ups (RX+Kip HSPU) E(Strict HSPU)
Mods
Bike Erg
-40/30 Cal Row
-30/21 Cal Assault/Echo/Ski
Skill
3 RDS (not for time)
100 DU
25-50ft HS Walk
20 C2B
25-50ft HS Walk
Mods
DU
-150 Singles
-90 Sec practice
-100 Line hops
HS Walk
-1 Min practice
-10-20 HS Shoulder Taps against wall
-3-5 Wall Walks
-0:30-1:00 HS Hold
