9/13/2021

CrossFit Megalodon – CrossFit

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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