8/20/2021
CrossFit Megalodon – CrossFit
Warm-up
2 Min on any machine
Mobility
Band Shoulder
Pec Stretch
Front Rack Stretch
Wrist
Twisted Cross
Band Hamstring
Saddle
Downward Dog
Weightlifting
Every 2 min
Shoulder Press (1 x 5 @ 75%)
Shoulder Press (1 x 3 @ 85%)
Shoulder Press (1 x 1 @ 95%)
Weightlifting
Every 2 min
Shoulder Press (5 x 3 @ 75%)
superset with 10 behind the neck PUSH presses
Weightlifting
Every 90 seconds
Deadlift (1 x 5 @ 80%)
Deadlift (1 x 3 @ 85%)
Deadlift (1 x 1 @ 95%+)
Weightlifting
Every 2:30 minutes
Deadlift (5 x 3 @ 88%)
superset with 7 each leg bulgarian split squats
Metcon
1 Min Max Thrusters (AMRAP – Reps)
Fit (DB 2 x 30/20) RX (95/65) RX+(135/95) E (155/105)
