9/27/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

10 Side Lunges each

10 Forward/Reverse Lunges

10 Glute Bridges

10 Single Leg Glute Bridges each

10 Bird Dogs

10 Squats

Mobility

Lizard/Twisted Lizard

Half Front Split

Pigeon

Calf

Weightlifting

10 min to find a 10 RM

Back Squat (1 x 10 )

Weightlifting

Back Squat (1 set 10-15% less)

Back Squat (1 set 15-20% less)

Metcon

Metcon (AMRAP – Rounds)

E4MOM x 4

(20/14) Cal Assault/Echo

1 Rope Climb (RX+2) E (1 Legless)

6 Devil Press (30/20) RX+(35/25) E (50/35)