5/11/2017

CF Megalodon – CrossFit

Warm-up

3 min jump rope

Mobility

Tissue Smash

Chest

Lats

Glutes

IT Band

Gymnastics

HSPU Progression

Pike Push up 3 x 6-10

Hindu Push up 3 x 6-10

Headstand 3 x 20 sec

Handstand facing wall 3 x 20 sec

Metcon

Metcon (Time)

For Time:

Row 500

Lunge around bldg

Run 400

Waiter Carry around bldg (53/35)

then:

3 RDS

20 Sit Up

20 V Up

20 Russian Twist
***Score is time to complete alll of the work***