4/23/2020
CrossFit Megalodon – CrossFit
Warm-up
Run 400 or Row 500 or Bike 1200
then:
3 RDS
5 Push Up
10 Sit Up
15 Squat
Mobility
Twisted Cross
Childs Pose
Lizard
Pigeon
Bound Angle (sit, soles of feet together, fall forward)
Metcon
Metcon (Time)
Buy IN: 76 DU
4 RDS
23 Cal Bike
23 DB Hang Clean and Jerk (1 DB)
23 Single DB Step Ups
23 DB Deadlift (2 DB)
Cash Out: 83 DU
Want to add a challenge use a vest
**No Bike? Cal row or 400m Run
**Rx for the deadlift is with 2 dumbells, only 1 head on each has to touch the floor. If you don’t have 2 dumbells use a bar.
**If nothing to step on you can do lunges
Weight Suggestions
DB:
Rx(35/25) RX+(45/30) E (50/35)
Bar:
Rx(75/45) RX+(95/65) E(115/75)
