5/24/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 min on any machine
Mobility
Band Shoulder
Band Hip Distraction/Couch
Pigeon
Band Hamstring
Calf
Weightlifting
Every 2 minutes
Back Squat (2 x 10 @ 30%)
Back Squat (1 x 4 @ 50%)
Back Squat (1 x 4 @ 70%)
Back Squat (1 x 2 @ 80%)
Back Squat (3 x 1 @ 80%+)
work up in weight but do not max
Weightlifting
Every 3 minutes
Back Squat (2 x 4 @ 87-90%)
heavier than the sets of 5 from last week
Metcon
Metcon (Time)
4 RFT (15 min cap)
15/12 Cal Assault Echo
10 Burpees Over KB
15 KBS (35/26) RX+(53/35)
