4/1/2020
CrossFit Megalodon – CrossFit
Warm-up
Run 400
Mobility
**Hold every pose for 30 seconds to 1 minute**
Childs pose
Puppy Dog
Twisted Cross
Seated Forward Fold
Frog
Weightlifting
Shoulder Press (4 x 5 )
get it up however you want, the focus is the lowering phase: 5 second negatives
Accessory
3 RDS
15 Dumbell Reverse flye
rest as needed
8 Bent Over Row each arm
rest as needed
Metcon
Adjust the reps as necessary so that you can finish within the 3 minutes. Ideally you would have a good 20 seconds left each round.
Metcon (AMRAP – Rounds and Reps)
E3MOM-5 RDS
Run 200
12 Deadlift
8 Burpee Over Bar
Limited Equipment Option
E3MOM- 5 RDS
Run 200
12 Deadlift
8 Burpee over object
**Deadlifts can be done with virtually anything heavy off the ground. Fill a bucket, suitcase, case of water….**
If all you have is a lightweight kb of db you can do sumo deadlift high pull for deadlifts
