5/17/2022

CrossFit Megalodon – CrossFit

Warm-up

2 RDS

15 Jump Jacks

15 Squat

15 MC

15 Jump Squats

Mobility

Band Shoulder

Band Tricep

Pec Stretch

Seal Downward Dog

Get Ready

Shoulder complex

2 rds

10 front raise

10 lat raise

10 bent over raise

10 chicken wings

Weightlifting

3 RDS

12 each single am db bench

8-10 tempo db row @ 2121

DB Bench Press (4 x 12)

single arm; 12 each

Accessory

3 RDS

10-15 Single Arm Skull Crushers

30 Band Tricep Extensions

Max Ring Rows

Metcon

Metcon (Time)

1000m Row

800m Run

60/42 Cal Assault/Echo