2/15/2017

CF Megalodon – CrossFit

Warm-up

2 RDS

15 Jump Jack

15 Squat

15 MC

15 Jump Squat

15 Band Side Steps

Mobility

lower (band on rig)

quad/hip

couch

hip opener

upper:

prayer

front rack stretch

Weightlifting

Litvinov Training

5 RDS

10 Front Squat

Run 400

Front Squat (5 x 10)

18 min time cap to finish:

RX (135/95)

RX+(155/105)

Metcon

Metcon (Time)

4 RFT

20 DB/KB Thrusters (35/26) RX+(53/35)

20 DU