7/26/2017

July 25, 2017 Posted by CHAD WOD

CF Megalodon – CrossFit

Warm-up

AMRAP 7

7 Push up

7 Sit Up

7 OHS

Mobility

tissue smash

chest

lats

glutes

IT Band

calves

then:

10 scorpions (front and back)

band upper and lower

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

POST WOD

3 RDS

20 MB Sit up

20 V up

20 Russian Twist

0

About CHAD

2 years