9/5/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

10 Leg Swings each direction

1:00 Bottom of the squat

Mobility

Band Shoulder

Front Rack Stretch

Downward Dog

Lizard

Half Front Split

Pigeon

Calf

Weightlifting

Every 3 minutes

Back Squat (1 x 6 @ 70%)

Back Squat (1 x 6 @ 80%)

Back Squat (1 x 3 @ 90%)

Back Squat (1 x 2 @ 95%)

Weightlifting

Every 3 minutes

15 Cal Row Sprint after every set

Front Squat (1 x 5 @ 65%)

Front Squat (1 x 5 @ 75%)

Front Squat (1 x 5 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

Cal Echo/Assault (10/7) RX+(14/10)

6 Front Rack BB Lunges (95/65) RX+(135/85)