8/16/2021
CrossFit Megalodon – CrossFit
Warm-up
2 Rounds
10 Side Lunges R/L
10 Bird Dog
10 Glute Bridge
10 Single Leg Glute Bridge R/L
10 Squats
Mobility
20 Pass Throughs
Front Rack Stretch
Wrist
Pigeon on Box
Saddle
Standing Straddle
Calf
Weightlifting
Every 3 minutes
Back Squat (1 x 8 @ 60%)
Back Squat (1 x 8 @ 70%)
Back Squat (1 x 6 @ 80%)
Back Squat (1 x 6 @ 85%)
Weightlifting
Every 3 minutes
After each set:
7 single leg box jumps each side
3 max height vertical jumps
Front Squat (1 x 5 @ 70%)
Front Squat (1 x 5 @ 75%)
Front Squat (1 x 5 @ 80%)
Metcon
Metcon (Time)
8 Min Cap
21-15-9
DB/KB Hang Sq. Clean (2×35/26) RX+(44/30) E(50/35)
Ring Rows (RX+Pull Ups) E(C2B)
