8/9/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

Band Shoulder

Front Rack Stretch

1:00 Bottom of the Squat

Pigeon

Saddle

Frog

Weightlifting

Every 2 Min

Back Squat (1 x 10 @ 60%)

Back Squat (1 x 8 @ 65%)

Back Squat (1 x 6 @ 70%)

Back Squat (1 x 6 @ 75%)

Back Squat (1 x 6 @ 80%)

Weightlifting

*Every 3:00

15 cal row sprint after each set of front squat

Front Squat (1 x 5 @ 60%)

Front Squat (1 x 5 @ 70%)

Front Squat (1 x 5 @ 75%)

Metcon

Metcon (Time)

10 Min Cap

15 C2B (RX+BMU) E (Ring MU)

8 Dball Over Shoulder (70/40) RX+(100/70) E (150/100)

12 C2B (RX+BMU) E (Ring MU)

8 Dball Over Shoulder

9 C2B (RX+BMU) E (Ring MU)

8 Dball Over Shoulder