4/8/2022

CrossFit Megalodon – CrossFit

Warm-up

2:00 any machine

10 Leg Swings

10 Lunges Front/Side/Rear

Mobility

Band Shoulder

Childs Pose with bent arms

Twisted Cross

Lizard

Half Front Spit

Pigeon

Weightlifting

Every 3 minutes

Back Squat (1 x 5 @ 70%)

Back Squat (1 x 3 @ 80%)

Back Squat (1 x 1 @ 85-90%)

Back Squat (2 x 8 @ 78%)

Metcon

2022 Quarterfinals Wod 1 (Time)

15 Min Cap

50 DB Walking Lunges

30 Ring Push Ups (RX+HSPU)

40 Front Rack Walking Lunges

20 HSPU (RX+Deficit HSPU)

30 OH Walking Lunges

10 HSPU (RX+Strict HSPU)

DB (2×30/20) (RX+2×50/35)