5/8/2017

CF Megalodon – CrossFit

Warm-up

2 RDS

Run around bldg

10 wall ball

10 sit ups

Mobility

Focus on lower body

Weightlifting

Back Squat (3 x 7 @ 60%)

Good Mornings (50)

empty bar

Metcon

Metcon (Time)

21-15-9

Pull Ups

KBS (53/35)

Gymnastics

3 RDS

20 V Up

20 Tuck Up

20 Sec Hollow Hold