4/10/2020
CrossFit Megalodon – CrossFit
Warm-up
2 RDS
10 Good Morning
10 Double KB/DB Front Rack Squat
Run 200
10 Double KB/DB Deadlift
10 Double KB/DB Thruster
Run 200
Mobility
Lizard
Half Front Split
Pigeon
Supine Twist
Weightlifting
Back Squat (10 x 2 @ 70%)
rest 45 seconds
Deadlift (10 x 1 @ 75%)
EMOM
Metcon
Metcon (AMRAP – Reps)
5 RDS
1 Min: DB/KB Thrusters (both hands)
1 Min: KB Sumo Deadlift High Pull
1 Min: Box Jumps
1 Min: Push Press
1 Min: Cal Row/Bike
1 Min: Rest
No Equipment Option
Metcon (AMRAP – Reps)
5 RDS
1 Min: Backpack thrusters
1 Min: Backpack sumo deadlift high pull
1 Min: Box Jump/jump over object
1 Min: Backpack push press or push ups
200m Run
1 Min: Rest
