7/9/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

20 Pass Throughs

20 Around the Worlds

Front Rack Stretch

Active Spiderman

Saddle

Seated Forward Fold

Seal/Sphinx

Weightlifting

Every 2:30

Deadlift+Hang Clean+Front Rack Reverse Lunge+Front Rack Reverse Lunge+Front Squat (5 x 10)

Increasing weight each set

Each set consists of:

4 DL

3 Hang Clean

1 Lunge Left

1 Lunge Right

1 Front Squat

Accessory

Every 2 Min

Barbell Glute Bridges (4 x 6 )

Increasing weight

Metcon

500m Row (Time)

Max Effort 500m Row