4/18/2017

CF Megalodon – CrossFit

Warm-up

2 RDS

15 Jump Jack

15 Squat

15 MC

15 Jump Squat

15 Band Side Step

Gymnastics

3 x 30 sec tuck hold

3 x 30 sec single leg hollow hold

one hollow hold to learn breathing

3 x 30 both leg hollow hold

3 x 30 arch hold

Metcon

Metcon (Time)

21-15-9-3-9-15-21 (25 min cap)

Over Bar Burpee

Push Press (75/45) RX+(115/85)

Russian KBS (53/35) RX+(70/53)