5/9/2022

CrossFit Megalodon – CrossFit

Warm-up

40ft Butt Kicks

40ft High Knees

Samson

10 Squats feet together

10 Squats

Mobility

Front Rack

Wrist

Seal

Squat and Reach x 5 each side

Couch

Pigeon

Weightlifting

Front Squat (3 x 5 )

Every 2:00

Tempo – 3 seconds down

30 banded leg curls immediately after each set

Metcon

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.

Accessory

3 RDS

15 Single Leg Glute Bridges each side

30 Banded Glute Bridges