8/6/2019

CrossFit Megalodon – Evening Strength

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Warm-up

Shoulder Complex

2 RDS

10 Front Raise

10 Lateral Raise

10 Rear Flye

10 Chix Wing

Mobility

Weightlifting

Shoulder Press (3 RM)

15 Minutes to find 3 RM

Shoulder Press (2 x 6 @ 70% of 1 RM)

Gymnastics

3 RDS max hs hold time

Accessory

Chinese Row (Declining reps and weight)

Strongman

Log Bear Hug Carry (1 x 400m)

Accessory

Upright Row (1 x 100)

GHD Situps (50 Reps)