9/29/2016

CF Megalodon – CrossFit

Warm-up

2 rds

15 Jump Jack

15 Squat

15 MC

15 Jump Squat

15 Band Side Step

then

Roll out:

IT Band

Hamstrings

Lats

Calves

Hip/glute(softball)

Metcon

Metcon (AMRAP – Reps)

Tabata Sit Ups

Metcon (Time)

3 RDS

Cumulative hang from rig

Metcon (Time)

3 RDS

Cumulative Wall Sit

Accessory

Tabata Hollow Holds