4/17/2020
CrossFit Megalodon – CrossFit
Warm-up
Run 400 or Row 500 or Bike 1200
5 Inch Worms
10 Leg Swings each direction
Mobility
Seated Forward Fold
Seated Straddle- center
“lean to the right
“lean to the left
Puppy Dog
Weightlifting
Not to be confused with the high pull!
A good sub for sumo deadlift if you have no bar can be:
Single Leg Deadlift 3 x 10-12 each leg
or
Good Mornings 3 x 10 with broomstick or pvc…nice slow reps, feel the stretch
Sumo Deadlift (4 x 6 )
work up in weight
Metcon
Metcon (Time)
*Increase weight for the cleans each round
*Waiter Carry after every set of sq cleans
**Masters–if you are not proficient with sq cleans perform front or goblet squats
15-12-9
Sq Clean
Waiter Carry 100m
12-9-6
Sq Clean
Waiter Carry 100m
9-6-3
Sq Clean
Waiter Carry 100m
**For limited equipment you can do sq. cleans with a single, or pair of, dumbell/kb. If all you have is a medicine or dball you can do med ball cleans or dball over the shoulder**
