6/22/2022

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

15/12 Cal Row, Ski, or Bike Erg

10 Windmills each side

5 Strict Chin up/Pull up

20 Air Squats

Mobility

Band Shoulder

Pec

Child’s Pose with Bent Arms

Band Hamstring

Couch/Standing Quad

Weightlifting

Every 3 Minutes

Bench Press (5 x 5 @ 60% )

+ chains (10/5)

**superset each set of bench with 10-15 explosive push ups

Metcon

Metcon (Time)

3 RDS

40/30 Cal Row, Ski, or Bike Erg

30 Air Squats

20 DB Strict Press (2×30/20) RX+(HSPU)

**Rest 2:00 after round 2 and then try to finish round 3 faster than the previous rounds**