5/11/2020
CrossFit Megalodon – CrossFit
Warm-up
Bike 1200 or Row 500 or Run 400
Mobility
Weightlifting
Back Squat (3 x 10 )
focus on the quality of the reps
looking for proper depth before going heavier
Accessory
if you don’t have a bar do single leg glute bridges lying on the floor: 3 x 15 each leg
Barbell Glute Bridges (4 x 8 )
work up in weight
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
30 Push Up (RX+HSPU) E (4″/2″ deficit hspu)
30 Deadlift (135/85) RX+(185/125) E (225/155)
30 Alt. Snatch (35/25) RX+(53/35) E (70/53)
60 Single Under (RX+30 DU) E (60 DU)
