9/8/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

1-5 Walk Out Push Ups

Mobility

Band Shoulder

Pec Stretch

Band Tricep Stretch

Lizard

Half Front Split

Pigeon

Seated Straddle

Calf

Weightlifting

After the last 3 sets perform 15-20 explosive push-ups

Every 2:30 minutes

Bench Press (1 x 5 @ 78%)

Bench Press (1 x 3 @ 88%)

Bench Press (1 x 1 @ 93%)

Bench Press (1 x 5 @ 83%)

Bench Press (1 x 3 @ 93%)

Bench Press (1 x 1 @ 95%+)

Bench Press (1 x 4 @ 85%)

Metcon

Metcon (Time)

30 Cal Row

30 Ring Row (RX+Pull Up)

20 Burpee Box Jump Over (24/20)

20 Cal Row

20 Pull Up (RX+C2B)

20 Burpee Box Jump Over

10 Cal Row

10 C2B (RX+BMU)

20 Burpee Box Jump Over