5/7/2019
CrossFit Megalodon – CrossFit
Warm-up
Run 400m
20 pass through
20 around the world
20 ohs
Mobility
Gymnastics
2 Tracks:
A- if you have strict pull ups then:
3 x 5 kipping swings bar
3 x 5 false grip kipping swings ring
–work on kipping movements
B-if you do not have strict pull ups then:
3 x 5 scap pulls
3 x 5 negatives
3 x 20 band behind neck lat pulldowns
Metcon
2 Wods with 10 minute caps
5 min rest between wods….rest starts when last person finishes the first wod
Metcon (Time)
10 min cap
21-15-9
Alt. KB/DB Snatch (35/26) RX+(53/35) E(70/53)
Box Jump (24/20) RX+(30/24) E (34/30)
Metcon
Metcon (Time)
10 min cap
9-15-21
KBS (35/26) RX+(53/35) E (70/53)
Burpee Box Jump (24/20) RX+(30/24) E (34/30)
