3/29/2020
CrossFit Megalodon – CrossFit
Warm-up
Run 400 or Row 500 or Bike 1200
Mobility
10 Arm Circles Front
10 Arm Circles Back
10 Michael Phelps (hug yourself)
lizard stretch (deep lunge)
half front split (sit back and extend forward leg)
twisted cross (lay on stomach, arms to sides, turn to one side)
calf stretch
Metcon
Metcon (Time)
Buy In: Tread water 5 min or 1.5 minutes with an object overhead
Then 3 RDS
25 Russian KBS
25 Goblet Squat
25 Box Step Overs holding weight
Cash Out: 100 DU
If you plan to hold a weight for treading water bring something you know is waterproof such as a gallon of water. Also, bring a towel for your KB post buy in.
Limited Equipment Option
Metcon (Time)
Buy In: Tread water 3 min or 200m Bear Crawl
Then:
3 RDS
25 KBS or 50 jumping jacks
25 Goblet Squat or air squat
25 Box Step Overs or Walking Lunges
Cash Out: 100 DU or 200 SU
