CrossFit – Sun, Oct 23

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

10/7 cal machine

5 inchworm with push up

6 half kneeling db press each side

10 cossack squats

Mobility

Child’s Pose L/C/R

Child’s Pose hands to back

Seal

Lizard

Half Front Split

Ankle Distraction

Skill

HSPU

Kick Up to a Wall

If no HSPU yet learn how to properly utilize a box for modification

PISTOL

mods….lateral step up to a box, band pistol, or one foot behind the other

Get Ready

Tabata HS Hold

then

Tabata Wall Sit

**Finish all 8 rounds of HS holds before 8 rounds of wall sits**

Metcon

10/23/2022 (AMRAP – Rounds and Reps)

AMRAP 15

10 Push Ups (RX+5 HSPU)

20 Goblet Squats (RX+ 10  Pistols)

20 KBS (35/26) RX+(53/35)