CrossFit – Mon, Mar 27

CrossFit Megalodon – CrossFit

Warm-up

3:00 Banded hip mobility

-then-

1:00 Slow Row

8 Alternating Groiners

8 Boot Strappers

8 Dead Bugs

0:45 Moderate Row

10 Alternating Cossack Squats

10 Empty Barbell Good Mornings

10 Alternating Bird Dogs

0:30 Row Sprint

12 Empty Barbell Kang Squats

12 Glute/Hip Bridges

12 Alternating V-ups

Back Squat (10 x 2 @ 55% )

plus bands

3/27/2023 (AMRAP – Rounds and Reps)

AMRAP 12

8 Single Arm DB Snatch (arm 1)

8 Single Arm OH Lunge Steps (arm 1)

8 Single Arm DB Snatch (arm 2)

8 Single Arm OH Lunge Steps (arm 2)

40 Single Unders (RX+Crossovers)

RX (35/25)

RX+ (50/35)

E (70/50

Cool down/Mobility

2:00 Couch Per Side