7/19/20211

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

Childs Pose

Thread the Needle

Pec Stretch

Seated Forward Fold

Saddle

Pigeon

Weightlifting

Every 3:00

After every set perform 30 sec double db overhead hold + 10 double db bent over row

Shoulder Press (1 x 10 )

Shoulder Press (1 x 8 )

Shoulder Press (1 x 6 )

Shoulder Press (1 x 4 )

Shoulder Press (1 x 2 )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

7 Deadlift (135/95) RX+(185/125) E (225/155)

20 Lateral Bar Hops

Row 300