CrossFit – Sun, Apr 16

CrossFit Megalodon – CrossFit

Warm-up

1:00 Slow Bike

10 Pass Through

5 Around the World Each Way

5 Jumping Pull Ups

20 Jump Rope

0:45 Mod Bike

5 DB Hang Clean Each Arm

5 DB Shoulder Press Each Arm

5 Kipping Swings

20 Jump Rope

0:30 Fast Bike

5 DB Snatch Each Arm

5 Kipping Knee Raises

20 Jump Rope

Skill

Tabata Hollow Holds

then

Tabata Hollow Arches

10 Min

Work on progression from kipping knee raises to toe to bar.

4/16/2023 (AMRAP – Rounds and Reps)

AMRAP 12

10 Russian KBS (53/44) RX+(70/53)

10 Toe Raises (RX+T2B)

50 Single Unders (RX+ 25 Double Unders)

Cool down/Mobility

1:00 Child’s Pose

1:00 Seal/Sphinx

1:00 Downward Dog

1:00 Lizard Each Side