5/1/2020
CrossFit Megalodon – CrossFit
Warm-up
Run 400 or Row 500 or Bike 1200
Mobility
If you have a foam roller work on the IT band and the lats.
Twisted Cross
Pigeon
Bound Angle (seated, soles of feet together, fall forward)
Seated Straddle
Saddle
Weightlifting
Limited Equipment:
Back Squats 5×5 with a 5 second lowering phase followed by
Back Squats 2 x 20 @ 50% (if you got it)
Deadlifts 3 reps EMOM for 10 minutes
Back Squat (6 x 1 @ 80%)
3 second lowering phase
Deadlift (10 x 1 @ 80%)
EMOM
Metcon
Metcon (Time)
30 Hang Clean
Run 400
30 Hang Clean
suggested weights:
(75/45) RX+(95/65) E(115/75)
Limited Equipment Option
Metcon (AMRAP – Reps)
AMRAP 3
3-6-9- (keep going up by 3)
DB/KB Thrusters
DU
rest 3 min
AMRAP 3
Max Reps Sit Ups
