5/31/2022

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

15/12 Cal Row/Ski/Bike Erg

10 Each arm kneeling dumbbell press

10 Toe up RDL

4 Inchworm

Mobility

Band Shoulder

Pec Stretch

Couch

Band Hamstring

Weightlifting

Every 90 Seconds

Push Press (1 x 10 @ 55%)

Push Press (1 x 10 @ 60%)

Push Press (2 x 8 @ 65%)

Weightlifting

Every 2 minutes

Shoulder Press (4 x 10 @ 90% of 10RM)

Metcon

15 Min Cap

Metcon (Time)

Tabata Echo/Assault

8 RDS

20 sec hard

10 sec off

into

5 RDS

8 Sandbag/Dball Cleans (70/40) RX+(100/70)

10 Burpees Over SBag/Dball

into

20/14 Cal Echo/Assault