3/20/2022

CrossFit Megalodon – CrossFit

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Warm-up

2 RDS

15 JJ

15 Squats

15 MC

15 Jump Squats

15 Arm Circles Forward and Back

Mobility

20 Pass Through

Reverse Pass through for forearm stretch

Tricep stretch with pvc

Front Rack stretch

Downward Dog

Seal

Saddle

Standing Straddle

Skill

Support Complex

3 RDS

30 sec Ring Support

30 sec HS Hold

30 sec L-Sit

Metcon

Metcon (AMRAP – Rounds)

Every 3 Minutes x 5 Rounds

25 DU (RX+50)

1 Rope Climb (RX+2)

1 Clean and Jerk @ 70%

Accessory

3 RDS

12 DB Row (2 seconds up, 1 sec hold)

8 Rear Flyes