6/20/2022
CrossFit Megalodon – CrossFit
Warm-up
3 RDS
15/12 Row
5 Push Ups
5 Each Arm DB OHS
10 Each Leg Glute Bridge
Mobility
Front Rack
Pec Stretch
Wrist
Puppy Dog
Squat and Reach x 5 each side
Metcon
This is the entire workout for the day. You’ll have a total of 30 minutes to complete all 3 lifts. Budget wisely. If you finish early there will be accessory work for you.
CrossFit Total 2 (Total Weight)
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
Metcon
Option 2: For those that are not in a postition to max due to injury or limitation. Also for those that are brand new to the program, you will get your maxes at the end of the cycle once you have had time to get to know the movements.
Metcon (Time)
Buy In: 30/21 Cal Echo
30-20-10
DB Thrusters (2×30/20) RX+(2×35/25) E (2×50/35)
Ring Rows
DB Hang Clean (2 DB)
Cash Out: 30/21 Cal Echo
