9/29/2021

CrossFit Megalodon – CrossFit

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Warm-up

Every 2 minutes

Mobility

Band Shoulder

Pec Stretch

Front Rack Stretch

Dragon

Pigeon

Seated Forward Fold

Weightlifting

Every 2:30 minutes

These are box squats, set the height to parallel

Don’t rest at the bottom

Keep core tight and elbows up

Front Squat (1 x 10 )

Front Squat (1 x 8 )

Front Squat (1 x 6 )

Front Squat (1 x 4 )

Front Squat (1 x 3 )

Weightlifting

Every 2 minutes

Bench Press (2 x 10 )

Bench Press (1 x 8 )

Bench Press (1 x 6 )

Metcon

Metcon (Time)

18-15-12-9-6-3

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

Burpee Over Bar