8/4/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
Band Shoulder
Prayer
Lizard
Half Front Split
Pigeon
Calf
Weightlifting
Every 3 minutes
*work up in weight each set
*after each set perform:
10 dumbell flyes
20 band bicep curls
20 band tricep extensions
Push Press (1 x 10 )
Push Press (1 x 10 )
Push Press (1 x 8 )
Push Press (1 x 8 )
Push Press (1 x 4 )
Push Press (1 x 4 )
Metcon
Metcon (Time)
20 min cap
Run 200
50 Wall Ball (20/14)
Run 400
40 Wall Ball
Row 400
30 Wall Ball
Run 400
20 Wall Ball
Run 200
10 Wall Ball
