2/14/2020

CrossFit Megalodon – CrossFit

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Warm-up

Run 400

10 Leg Swings each direction

Samson 40ft

Mobility

Metcon

Gregg Atlas (Time)

For Time

10,000 lb Cumulative Back Squats

20 Burpees each time you rack the bar

Metcon

Durantes Core 3 (Holds) (Time)

5 Rounds

10 seconds Hollow Hold

10 Alligator Rolls

10 seconds Arch Hold

1 minute Rest

Accessory

Barbell Glute Bridges (4 x 8 )

work up in weight