9/2/2016

CF Megalodon – CrossFit

Warm-up

2 RDS

15 Jump Jack

15 Squat

15 MC

15 Jump Squat

15 Band Side Step

Mobility

Tissue smash chest

then:

Prayer stretch

Shoulder distraction

Samson stretch

Calf Stretch

Gymnastics

Shoulder Taps (3 x 10)

alternate shoulders in push up hold (rings)

***scale down taps in push up position on floor

Running Annie Meets Karen (Time)

For Time

50 DU

50 Sit Up

Run 500m

50 Wall Ball

40 DU

40 Sit Up

Run 400m

40 Wall Ball

30 DU

30 Sit Up

Run 300m

30 Wall Ball

20 DU

20 Sit Up

Run 200m

20 Wall Ball

10 DU

10 Sit Up

Run 100m

10 Wall Ball
May choose to perform with a partner