8/6/2019

CrossFit Megalodon – CrossFit

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Quote of the day

‘It’s hard to beat a person that never gives up’ – Babe Ruth

Warm-up

500m Row or 1200m Bike

Mobility

Upper Body

MB Stretch

Get Ready

Shoulder Complex

2 RDS

10 Front Raise

10 Lateral Raise

10 Rear Flye

10 Chix Wing

Skill

HSPU Progression

3 x 4 Pike Push Up

3 x 4 Hindu Push Up

3 x 30 sec headstand

3 x 30 sec handstand

Skill

Partnered unless comfortable:

15 Handstand Kick Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3-6-9-12…etc

3 Deadlift (135/85) RX+(155/105) E (185/125)

3 Burpee Over Bar