4/5/2020
CrossFit Megalodon – CrossFit
Warm-up
Run 400 or Row 500 or Bike 1200
Mobility
Seated forward fold – 2 min
Pigeon stretch – 1 min each side
Twisted Cross – 30 sec each side
No Equipment Option
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
10 Object facing squat jump overs
10 Alt Single Leg V Ups
10 10 Sit ups
rest 60 sec
AMRAP 6
50 DU or Lateral Hops
20 Step ups or Jumping Lunges
10 (2 shoulder tap + 1 push up)
10 Plank to push up transition
**Can add weight to the step ups**
**Repeat the AMRAPs for a second time**
