4/14/2020

CrossFit Megalodon – CrossFit

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Warm-up

Run 400 or Row 500 or Bike 1200

Mobility

30-45 second each stretch

Twisted Cross

Puppy Dog

Childs Pose

Lizard Stretch

Half Front Split

Gymnastics

HSPU Progression

3 x 4-10 Pike Push Up

3 x 4-10 Hindu Push Up

3 x 30 seconds Headstand

3 x 30 HS Hold

https://www.youtube.com/watch?v=CdH5dT12axE Hindu

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

50 Alt KB/DB Snatch

50 Sit Ups

50 Lateral Hops over weight

50 Flutter Kicks

50 Goblet Squats or Pistols

50 foot bear crawl of HS Walk