4/11/2017
CF Megalodon – CrossFit
Warm-up
Run 400
10 pass throughs in hollow
10 pass throughs scaps depressed
10 pass throughs hands reversed
Gymnastics
3 x 15 sec tuck hold
4 x 15 sec single leg hollow hold
3 x 15 arch hold (focus on legs together)
Get Ready
10 PVC lat presses
Skill
TTB development (start from hollow…not extension)
Weightlifting
Dumbell Row (3 x 6 each arm)
Metcon
10 Minutes to find max Burpees in 5 minutes immediately followed by 5 minutes to find 1 Rep Max Hang Power Clean
Metcon (AMRAP – Reps)
AMRAP 5
Over Bar Burpees
