CrossFit – Fri, Dec 9

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

10/7 Cal Machine

10 Each side windmill

5-10 Band Push Ups

10 V-ups

Mobility

Childs Pose L/C/R

Childs Pose with palms to back

Wrist

Twisted Cross

Weightlifting

Bench Press (12 x 2 @ 55%)

plus bands and chains

Metcon

12/9/2022 (Time)

30/21 Cal Fan Bike

4 Rope Climbs

15 Clean and Jerk @ 45%

25 Burpees Over Bar