3/22/2017
CF Megalodon – CrossFit
Warm-up
2 RDS
Run 400
10 Bicep curls each arm
10 Tricep Ext each arm
Gymnastics
HSPU Progression:
Level 1 (goal 10 reps of each)
Pike push 3 x 4
Hindu push 3 x 4
Headstand 3 x 10 sec
Wall Handstand 3 x 10 sec
Level 2 (once you have reach 10 reps of each set on level 1)
Advanced pike push 3 x 4
Wall Handstand 3 x 15 sec
Pike Push up 3 x 10
Headstand 3 x 15 sec
Metcon
Durante’s Core (Time)
5 Rounds
10 Hollow Rock
10 V up
10 Tuck up
10 Sec hollow hold
1 min rest
