CrossFit – Fri, Apr 21

CrossFit Megalodon – CrossFit

Warm-up

Spend 2 Minutes per side performing banded hip mobility

-then-

Junk Yard Dog Warm-up

-then-

With a PVC Pipe or Barbell

Burgerner Barbell Warm-up:

3 High hang clean grip dip to a big shrug

3 High hang clean grip dip to high pull

3 High hang clean grip dip to a muscle clean

-Fully extended and on your toes with the bar and your hips-

Pull yourself into a 2″ Squat with the barbell in the front rack

Pull yourself into a 4″ Squat with the barbell in the front rack

Pull yourself into a 6″ Squat with the barbell in the front rack

Pull yourself into a fullSquat with the barbell in the front rack

Good Mornings (3 x 10)

Every 2 Minutes

4/21/2023 (AMRAP – Rounds and Reps)

AMRAP 10

1 Squat Clean (95/65) RX+(135/95) E (185/125)

2 Front Squats

1 Jerk

1 Rope Climb

Cool down/Mobility

1:00 Thread the Needle Each

1:00 Twisted Cross Each

1:00 Pigeon Each