8/17/2017

CF Megalodon – CrossFit

Warm-up

3 Min Jump Rope

Mobility

Tissue Smash:

Chest

Lats

Glutes

IT Band

Quads

Calves

Metcon

Metcon (Time)

Row(60/40) or Bike (50/30) cal

20 Burpee Pull Ups (RX+C2B) (M Jump pull ups)

30 Box Jump (24/20) RX+(30/24) M(step ups)

20 Burpee Pull Ups

Row(60/40) or Bike (50/30) cal

M=50+