3/30/2017

CF Megalodon – CrossFit

Warm-up

Run 400

then:

2 RDS

15 JJ

15 Squat

15 Band Side Steps

Mobility

Tissue Smash

Chest

Lats

IT Band

Quads

Hamstrings

Calves

Gymnastics

Support Complex

3 RDS

30 sec ring support

30 sec hs hold

30 sec l-sit

Metcon

Metcon (Time)

21-15-12-9-6-3 (teams of 3)

Cals Bike

Air Squats (RX+Front Squat (95/65)

Butterfly Sit Ups

**All 3 teammates complete all reps. Players will follow behind each other staying in order.**