4/29/2022

CrossFit Megalodon – CrossFit

Warm-up

2:00 on any machine

40ft tin soldiers

40ft samson stretch

Mobility

Twisted Cross

Downward Dog

Seal

Seated Straddle

Frog

Calf

Get Ready

With an empty bar:

10 Romanian Deadlift

10 Good Mornings

Weightlifting

* Every 2 mintues

* Superset the deadlift with 5 max height vertical jumps

Deadlift (7 x 2 @ 85%)

Metcon

Metcon (Time)

21-15-9

Assault/Echo Cals

Double Unders

2 Min Rest

9-15-21

Assault/Echo Cals

Double Unders

Subs:

Bike/Row/Ski 30-21-13