CrossFit – Fri, Apr 7

CrossFit Megalodon – CrossFit

Warm-up

2 Rounds

10 Hip Bridges

10 Alternating Bird Dogs

10 Empty bar Deadlifts

-into-

2 Rounds

10 Empty Bar Sumo Deadlifts

10 Empty Bar High Pulls

10 Up downs

-into-

1 Round

10 SDHP

Deadlift (10 x 1 @ 45%)

plus bands

4/7/2023 (AMRAP – Rounds and Reps)

AMRAP 9

3 SDHP (75/45) RX+(95/65)

30 Double Unders

*Every round increase SDHP by 3*

Accessory

4 Sets Max Reps Nordic Curls

Cool down/Mobility

1:00 Seated Forward Fold

1:00 Seal/Sphinx