4/2/2020
CrossFit Megalodon – CrossFit
Warm-up
Run 400 or Row 500 or Bike 1200
Walk Out Push up 1-5
Mobility
Metcon
Metcon (AMRAP – Reps)
**If you want something new and challenging try breathing solely through your nose for the first 2 RDS.**
With a Running Clock:
2 RDS
60 seconds of running or no jump burpees
30 seconds of hindu push ups
60 seconds of alternating reverse lunges
30 seconds of plank to push up transition
30 seconds of mountain climbers
30 seconds goblet squat hold at the bottom
60 second rest
@ 14:00
3 Rds of max reps
60 seconds push ups
60 seconds rest
60 seconds no push up burpee
60 seconds rest
60 seconds jumping lunges
60 second rest
@ 35:00
3 Rds
20 Plank shoulder taps each arm
10 Bent over reverse flyes (if no db use bottles of water)
10 Bench Dips
for plank to push up
https://www.youtube.com/watch?v=sFbiNaLOJ8k&feature=youtu.be
