4/16/2020

CrossFit Megalodon – CrossFit

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Warm-up

Run 400 or Row 500 or Bike 1200

10 Leg Swings each direction

10 Big arm circles to the front

10 Big arm circles to the rear

Bear Crawl 50ft

Crab Walk 50ft

Mobility

Spend 30-45 seconds on each

Down Dog

Puppy Dog

Childs Pose

Thread the Needle

Dragon Stretch

Pigeon

Metcon

Metcon (Time)

Run 800

then:

5 RDS

5 Bent over row (each arm if db/kb) or pull ups

10 Push Ups

15 Air Squats

20 DU

then:

800m Run

**If you have a vest wear it**