CrossFit – Mon, Apr 3

CrossFit Megalodon – CrossFit

Warm-up

1 Round

10 Kang Squats with a PVC Pipe

10 Band pull aparts

10 Alternating bird dogs

1 Round

8 Alternating Cossack Squats with a PVC pipe

8 Scap Push-ups

8 Hip bridges

1 Round

6 Barbell Back Squats

6 Elbow Punches

6 Alt. V-Ups

-then-

Bring Sally up air squats if you have time!

Back Squat (10 x 2 @ 60%)

plus bands

4/3/2023 (AMRAP – Rounds)

EMOM – 15

1: 12 Front Squat (95/65) RX+(135/95)

2: 12 Box Jumps (24/20)

3: 15 MB Sit Ups (RX+12 GHD Sit Ups)

Cool down/Mobility

1:00 Pigeon Each Side

1:00 Hurdler Stretch Each Side

2:00 Saddle