5/4/2020
CrossFit Megalodon – CrossFit
Warm-up
2 RDS
15 JJ
15 Squat
15 MC
15 Jump Squat
Mobility
Hold Bottom of Squat for 1 minute
Lizard
Half Front Split
Pigeon
then:
10 Cat Cows
Get Ready
21-15-9
Squat (45/35)
DU
Weightlifting
If you don’t have the weight for heavy lifting perform:
3 RDS
8 Single Leg Deadlift each leg
1 min max reps goblet or back squat
Back Squat (1 x 5 @ 70%)
Back Squat (1 x 3 @ 75%)
Back Squat (1 x 3 @ 80%)
Back Squat (1 x 2 @ 80%)
Back Squat (1 x 1 @ 85%)
Back Squat (1 x 1 @ 90%)
Back Squat (1 x 1 @ 96%)
Back Squat (1 x 1 @ 101+)
Metcon
Metcon (Time)
21-15-9
Deadlift
Hang Clean
Shoulder to Overhead
