6/12/2020
CrossFit Megalodon – Evening Strength
Get Ready
2 Rounds
Shoulder Complex
10 Front Raise
10 Lateral Raise
10 Rear Flye
10 Chix Wing
Weightlifting
10×3 shoulder press
rest 20 seconds
banded press x 3 rest 60 seconds
Shoulder Press (10 x 3 @ 65%)
Weightlifting
Chest supported KB Rows 3 x 10-12 reps
Weightlifting
Floor Press (3 x 8 reps)
dumbell floor press
Accessory
3 sets
15 bamboo shoulder press
rest as needed
30 band pull aparts
rest as needed
Accessory
1 set of push ups max unbroken reps
rest 30 seconds
1 set of push ups max unbroken reps
rest 30 seconds
dumbell tate press x 50 reps (light)
Accessory
3 RDS
30 sec hollow hold
rest 30 seconds
15 back extensions
rest 30 seconds
