7/5/2022

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

15/12 Cal Fan Bike

10 Each Arm DB Strict Press

10 Each Side Pallof Press

5 Jump Squat for Height

Mobility

Front Rack Stretch

Wrist

Childs Pose L/C/R

Lizard

Half Front Split

Pigeon

Weightlifting

10 Min to find 4 RM Strict Shoulder Press

Shoulder Press (4 RM)

Weightlifting

Every 90 Seconds

Shoulder Press (4 x 4 @ 90% of 4 RM)

Metcon

Metcon (Time)

4 RDS – 18 Min Cap

20/14 Cal Echo

80ft Front Rack DB Lunge (35/25) RX+(50/35)

20 DB Hang Clean and Jerk