5/6/2020

CrossFit Megalodon – CrossFit

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Warm-up

Run 400 or Row 500 or Bike 1200

Mobility

Twisted Cross

Child’s Pose

Puppy Dog

Pigeon

Bound Angle (seated, soles of feet together, fall forward)

Weightlifting

Shoulder Press (4 x 8 )

seated dumbell

Dumbell Row (3 x 5-6 each arm)

Accessory

10 DB Tate Press

10 Skull Crusher

20 Floor Press

Accessory

Bicep Curls (3 x 10 )

each arm

Metcon

Metcon (Time)

3 RDS

Run 400

12 Alt. Snatch

21 Sit Ups