9/13/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
10 leg swings each direction
Mobility
Band Shoulder
Lizard
Half front split
Pigeon
1:00 bottom of the squat
Calf
Weightlifting
Every 3 minutes
Back Squat (1 x 5 @ 70%)
Back Squat (1 x 5 @ 80%)
Back Squat (1 x 3 @ 90%)
Back Squat (1 x 2 @ 95%)
Back Squat (1 x 1 @ 100%)
Weightlifting
After each set of front squat perform 7 single leg box jumps each leg + 3 max height vertical jumps
Every 3 minutes
Front Squat (1 x 5 @ 75%)
Front Squat (1 x 5 @ 80%)
Front Squat (1 x 5 @ 85%)
Metcon
Metcon (Time)
21-15-9
KBS (35/26) RX+(53/35)
Front Rack Lunge
Double Unders