7/21/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

Band Shoulder

Pec Stretch

Band Tricep

Lizard

Pigeon

Seated Straddle

Saddle

Weightlifting

Every 3 minutes

*move up in weight each set

*after every set complete 20 push ups and 10 bent over barbell rows

Bench Press (1 x 10)

Bench Press (1 x 8 )

Bench Press (1 x 6 )

Bench Press (1 x 4 )

Bench Press (1 x 2 )

Metcon

Metcon (Time)

21-15-9

Cal Echo/Assault

Hang Cleans (75/45) RX+(95/65)

Hang Knee Raises (RX+T2B)