2/3/2020

CrossFit Megalodon – CrossFit

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Warm-up

Row 500 or Bike 1200

Mobility

Weightlifting

Every 2 minutes

Back Squat (3 x 4 @ 65%)

Back Squat (2 x 4 @ 70-75%)

Accessory

2 RDS

Barbell Step Ups x 5 reps each leg

Rest 30 seconds

Seated 1-Arm Dumbbell Press x 10 reps each arm

Rest 30 seconds

**Goal is explosiveness…not max weight

**Height of the step up should bring upper leg to parallel to the floor

Metcon

Metcon (AMRAP – Rounds and Reps)

Start at 2 and increase every round by 2 for 10 minutes:

2 Wall Ball (20/14) RX+(30/20)

2 Russian KBS (53/35) RX+(70/53)