8/10/2017

CF Megalodon – CrossFit

Warm-up

2 RDS

10 Chest Pass

10 Side Toss

10 Granny Toss

10 Wall Ball

Mobility

Tissue Smash:

Chest

Lats

Glutes

IT Bands

Quads

Calves

Skill

Assault bike lunge trial level 1 (Time)

1 minute to complete:

20/10 cal bike

6 front rack lunge (95/65)

Assault bike lunge trial level 2 (Time)

1 minute to complete:

20/10 cal bike

6 front rack lunge (135/95)

Assault bike lunge trial level 3 (Time)

1 minute to complete:

20/10 cal bike

6 front rack lunge (185/125)

Metcon

Metcon (Time)

21-15-9

Burpee Box Jump Over (30/24) RX+ (34/30)

SDHP (115/75) RX+(135/95)