7/11/2022

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

1:00 Row, Bike or Ski

10 Single Leg Glute Bridge

15 Push Ups

0:20 L- Sit Hold

Mobility

Child’s Pose

Thread the Needle

Bottom of the Squat 1:00

Couch/Standing Quad

Calf

Weightlifting

Every 3 Minutes

Back Squat (1 x 5 @ 62%)

Back Squat (1 x 5 @ 67%)

Back Squat (1 x 5 @ 71%)

Back Squat (1 x 5 @ 76%)

Metcon

Metcon (Time)

14 Min Cap

15-12-9

Alt. DB Snatch (35/25) RX+(50/35)

Toe Raises (RX+T2B)

rest 2:00

15-12-9

DB Hang Clean and Jerk

Single Arm OHS

**Toes above parallel**