3/13/2019
CrossFit Megalodon – CrossFit
Warm-up
2 RDS
15 JJ
15 Squat
15 MC
15 Jump Squat
Mobility
Gymnastics
HSPU Progression
3 x 4-10 Pike Push Up
3 x 4-10 Hindu Push Up
3 x 30 sec HS Hold
3 x 30 sec Headstand
Skill
RX = level 1 + 2
RX+ = level 2 + 3
E = level 3 + 4
Assault bike lunge trial level 1 (Time)
1 minute to complete:
20/10 cal bike
6 front rack lunge (95/65)
Assault bike lunge trial level 2 (Time)
1 minute to complete:
20/10 cal bike
6 front rack lunge (135/95)
Assault bike lunge trial level 3 (Time)
1 minute to complete:
20/10 cal bike
6 front rack lunge (185/125)
Assault bike lunge trial level 4 (Time)
1 minute to complete:
20/10 Cal Bike
6 front rack lunge (225/155)
Metcon
Max Burpees in 3 Minutes (AMRAP – Reps)
Both hands touch a target, at the same time, 6 inches above reach.
