7/19/2022

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

15/12 Cal Fan Bike

10 Plate Pinch Front Raise

10 Box Jumps – land straight leg -choose height that allows this

0:40 Front Plank

Mobility

Child’s Pose L/C/R

Twisted Cross

Seal

Bottom of the Squat 1:00

Saddle

Calf

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Box 24/20

KB 35/26

Push Press 45/35

Wall Ball 20/14

POST WOD

There will be accessory work on the whiteboard by the fountain