2/10/2017

CF Megalodon – CrossFit

Warm-up

Run around bldg

Tin Soldier

Run around bldg

High Knees

Run around bldg

Butt Kicks

Run around bldg

Weightlifting

Overhead Squat (5 x 5 )

3 sec pause at bottom of squat

**if lacking the mobility to hold overhead position perform back squats

Back Squat (5 x 5 )

substitute for ohs

SOTS press (3 x 4 )

Metcon

Metcon (Time)

2 sets for time:

25 Wall Ball

Frog Jumps around bldg

25 T2B

Rest 2 min