CrossFit – Fri, Mar 31

CrossFit Megalodon – CrossFit

Warm-up

Spend a few minutes smashing out the quads with a barbell before class if you get in early

-then-

10 PVC Pipe pass-throughs

10 PVC Pipe around the world to the left

10 PVC Pipe around the world to the right

10 Leg swings forward and back with the left

10 Leg swings forward and back with the right

10 Lateral leg swings (side to side) with the left

10 Lateral leg swings (side to side) with the right

-then-

2 Rounds

8 Scap pull-ups

8 Scap push-ups

15 Single unders

-then-

1 Round

8 Kip swings

8 medball cleans

15 single unders

-then-

0:30 Max up downs

Immediately into

0:30 Medball shoulder press

Immediately into

0:30 Medball front squats

Deadlift (10 x 1 @ 40% )

plus band

3/31/23 (AMRAP – Rounds and Reps)

AMRAP 9

6 Front Squats (95/65) RX+(135/95)

3 Push Jerk

1 Rope Climb

Accessory

4 Sets

max reps close grip inverted row 3 sec hold on each rep

superset with

12 close grip floor press