8/20/2021

CrossFit Megalodon – CrossFit

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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)