2/3/2020
CrossFit Megalodon – CrossFit
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)
