4/9/2020
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
Hold Each Pose for 30-45 seconds
Twisted Cross
Puppy Dog
Childs Pose
Lizard
Seated Forward Fold
No Equipment Option
Metcon (AMRAP – Reps)
Running Clock:
2 RDS:
90 second Jog or High Knees in place (sub Jumping Jacks)
60 second Front Leaning Rest (Plank from Push-Up Position)
30 seconds of Right Side Plank Hip Bounces
30 seconds of Left Side Plank Hip Bounces
30 seconds Static Squat Hold
https://www.youtube.com/watch?v=fTVY1Jc9y4Q&feature=youtu.be
@12:00
EMOM – 24 Minutes
Minute 1: 30 seconds of Mountain Climbers
Minute 2: 30 seconds of Sandbag/Backpack Squats (bearhug hold)
Minute 3: 60 seconds of Down Ups
Minute 4: Rest
@40:00
30 seconds of Bent-Over Reverse Flys – using equal weighted textbooks, or rocks…
Rest 30 seconds
45 seconds of Alternating Reverse Lunges (wearing a backpack)
Rest 15 seconds
60 seconds of Supine Leg Lifts
Rest 60 seconds
**Goal for the EMOM in the 2nd portion is to hit AS MANY reps as possible, PUSH yourselves!** Remember, there is a minute rest at the end of each round
Limited Equipment Option
Metcon (AMRAP – Reps)
Running Clock:
2 RDS
90 second Run/Bike/Row (any machine you have access to)
60 second Front Leaning Rest (Plank from Push-Up Position)
30 seconds of Double Dumbbell or Kettlebell Full + Quarter Squats
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 Seconds of Bodyweight Hip Bridges
https://www.youtube.com/watch?v=HVpuQVhhsnM&feature=youtu.be
@12:00
EMOM for 24 Minutes
Minute 1: 15-18/10-12 Cal Bike or Row
Minute 2: 12-16 Dumbbell or Kettlebell Alternating Arm Thrusters
Minute 3: 60 seconds of Max Reps Devil’s Press
Minute 4: Rest
@40:00
3 RDS
30 seconds of Good Mornings
Rest 30 seconds
45 seconds of Wide-Stance Dumbbell or Kettlebell Squats
Rest 15 seconds
60 seconds of Supine Leg Lifts
Rest 60 seconds
