4/29/2020
CrossFit Megalodon – CrossFit
Warm-up
Run 400 or Row 500 or Bike 1200
Walk Out Push Up 1-5
Mobility
Childs Pose
Puppy Dog
Thread the Needle
Lizard
Pigeon
Half Seated Frog
Get Ready
2 RDS
Shoulder Complex
10 Front Raise
10 Lateral Raise
10 Rear Flye
10 Chix Wing
*If you don’t have 2 light dumbells find something like a bottle of water or nice and lightweight for this complex*
Weightlifting
Shoulder Press (4 x 8 )
each arm
Accessory
3 RDS
12 Tate Press
rest as needed
12 DB Bent Over Row
rest as needed
Metcon
Metcon (Time)
21-18-15-12-9-6-3
Alt. DB Snatch
Burpee Box Jump Over
