7/20/2017

CF Megalodon – CrossFit

Warm-up

10 Small arm circles front and back

10 Big arm circles front and back

20 pass through

10 around the world

10 reverse pass through

Gymnastics

HSPU Progression

3 x 4-10 Pike Push up

3 x 4-10 Hindu Push up

3 x 30 sec headstand

Accessory

DB Shoulder Blast 3 rds

Offset push ups 3 x 10

Tricep Extension- band 100

Metcon

Metcon (Time)

15 min cap!

Buy In: 100 DU

21-15-9

Wall Ball (20/14) RX+(30/20)

Sit Up (RX+T2B)

Cash Out: 100 DU

POST WOD

mobility