4/12/2017

CF Megalodon – CrossFit

Warm-up

3 RDS

10 KBS

10 Lunge each leg

10 Sit ups

Gymnastics

6 x 4 Pull Up negatives

**3 sec descent**

use box to get to top if necessary

Get Ready

Shoulder Press (3 x 10)

strict dumbell

Metcon

discuss proper push up form

*body planked-not hyperextended nor hips raised

*shoulder below elbow in order to be considered rx

***tips-tight quads and core

hands placed the length of your forearm (elbow to finger tips) apart

elbows tight to sides, no greater than 45 degrees off body

Metcon (AMRAP – Rounds and Reps)

E2MOM-16

3 Push Up RX+(HSPU)

3 Deadlift @ BW (RX+ 1.5 BW)

6 Wall Ball (20/14) RX+(30/20)

6 T2B