7/28/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
Band Shoulder
Pec Stretch
Front Rack Stretch
Lizard
Pigeon
Calf
Weightlifting
Every 3 Minutes
Single Arm Dumbell Bench (5 x 10 )
5 press each arm
*after each set perform 10 renegade rows
Renegade Row: 1 push up + 1 db row each arm
*weight for bench should increase while renegade row remains less than the bench
Weightlifting
Front Squat (5 x 5 )
work up in weight over 5 rounds
*in between sets 3, 4, and 5 perform 12/10 cal sprint on echo/assault
Metcon
Metcon (Time)
21-15-9
Deadlift (95/65) RX+(135/95)
Burpee Over Bar
