7/13/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

20 Pass Throughs

10 Around the Worlds

20 OHS

Band Shoulder

Twisted Cross

Dragon

Pigeon

Calf

Gymnastics

Tabata Hollow Holds and Arches

(Hollow for 20 sec and Arch for 10 sec)

3 x 5 Kip Swings

*Feet and Knees TOGETHER

*Keep Arms Straight and Press Down on the Bar

Metcon

Metcon (Time)

3 RDS

30 Alt. Lunges (RX+35/25)

20 Sit Ups (RX+V-ups)

10 Snatch (75/45) RX+(95/65)

3 RDS

15 Pull ups (RX+10 C2B)

3 Unbroken Bear Complexes (75/45) RX+(95/65)

*Bear Complex is:

Clean + Front Squat + Push Press + Back Squat + Push Press