7/6/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
Band Shoulder
20 Pass through
Front Rack Stretch
Wrist
Lizard
Saddle
Pigeon
Get Ready
60 Seconds of PVC presses
*this is not a race
*focus on locked out arms lined up with the back of the ears for every rep
60 Seconds of Jump Squats
*every rep below parallel
Weightlifting
After every set of shoulder press perfrom 10 rear flyes
Shoulder Press (5 x 5 )
E2MOM
Work up in weight
Metcon
Metcon (Time)
50-40-30-20-10 Cal Row
10-8-6-4-2 Hang Clean and Jerk
weights
RX RX+
(75/45) (115/75)
(95/65) (135/95)
(115/75) (155/105)
(135/85) (185/125)
(155/105) (205/145)
Mod for Row
Ski, Bike Erg cals same
Assault/Echo 35-28-21-14-7
