5/28/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 min on any machine

Mobility

Band Hip Distraction/Couch

Seated Straddle

Half Saddle/Single Leg Forward Fold

Calf Stretch

Weightlifting

Every 90 Seconds

Back Squat (2 x 10 @ 30%)

Back Squat (1 x 5 @ 50%)

Back Squat (1 x 3 @ 70%)

Back Squat (1 x 1 @ 80%)

Back Squat (3 x 2 @ 85%+)

NOT going for a max double. If it gets really heavy back off a bit.

Back Squat (1 x 10 @ 70%)

should be the weight you used for your 4 x 6 on April 5th.

Metcon

Flight Simulator (Time)

Complete unbroken double unders in sets increasing by 5 from 5 to 50 back down to 5 again.