5/10/2019
CrossFit Megalodon – CrossFit
Warm-up
500m row or 1200m bike
Mobility
Weightlifting
E2MOM
Front Squat (3 x 2 @ 80%)
Front Squat (2 x 1 @ 80%+)
Weightlifting
Do 1 set of each for 3 RDS
Bulgarian Split Squat (3 x 12 each leg)
Good Mornings (3 x 25 )
banded
Metcon
Metcon (Time)
20 min cap
3 RDS
12 box step over (30/20) RX+(50/35) E (70/50)
10 hr push up (rx+push up) E (hspu)
Row 350
12 Rus KBS (44/35) rx+(53/44) E(70/53)
10 Knee raise (rx+t2b) E (k2e)
Rope climb (rx+ 2) E(1 legless)
**stepovers one db/kb**
**scaled option for rope climb is 5 pull ups**
