4/20/2020

CrossFit Megalodon – CrossFit

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Warm-up

Run 400 or Row 500 or Bike 1200

Mobility

Twisted Cross

Puppy Dog

Childs Pose

Lizard

Half Front Split

Weightlifting

2 Min rest between sets

**If you don’t have enough weight perform 5 x 5 with a 3 second pause at the bottom of the squat**

Back Squat (1 x 5 @ 70%)

Back Squat (1 x 3 @ 75%)

Back Squat (1 x 2 @ 85%)

Back Squat (3 x 2 @ 90%)

Back Squat (2 x 10 @ 70%)

Weightlifting

**if you don’t have enough weight perfrom 4 x 8 doing the following:

Lift to the knee and pause for 2 seconds and then control back to the ground (don’t drop), then full deadlift….

deadlift to knee + deadlift

Deadlift (1 x 5 @ 45%)

Deadlift (1 x 3 @ 55%)

Deadlift (1 x 2 @ 65%)

Deadlift (1 x 2 @ 75%)

Deadlift (1 x 2 @ 80%)

Deadlift (1 x 1 @ 85%)

Deadlift (1 x 1 @ 90%)

Metcon

Metcon (Time)

21-15-9

Push Press

DU

Burpee Over Bar
single unders double the reps