9/20/2021

CrossFit Megalodon – CrossFit

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Warm-up

10 Side steps L/R

10 Forward Lunge

10 Reverse Lunge

10 Glute Bridge

10 Single Leg Glue Bridge

10 Bird Dogs

10 Squats

Mobility

Band Shoulder

Twisted Cross

Downward Dog

Lizard

Pigeon

Seated Straddle

Calf

Get Ready

2 RDS

7 Single Arm Dumbbell Front Rack Step Up (Each Leg)

3 Turkish Get Up (Each Arm)

10 Medball Candlestick

Weightlifting

Every 2:30 minutes

Back Squat (1 x 5 @ 65%)

Back Squat (1 x 5 @ 70%)

Back Squat (1 x 5 @ 75%)

Back Squat (1 x 5 @ 80%)

Metcon

Metcon (Time)

Run 800

21 Thrusters (95/65) RX+(115/85)

21 Box Jumps (24/20) RX+(30/24)

Run 400

15 Thrusters

15 Box Jumps

Run 200

9 Thrusters

9 Box Jumps