8/9/2021
CrossFit Megalodon – CrossFit
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
