CrossFit – Sun, Sep 25

CrossFit Megalodon – CrossFit

Warm Up

3 RDS

15 Jumping Jacks

15 Squats

15 MC

15 Jump Squats

Mobility

Partnered chest/shoulder opener on the rig

Child’s Pose L/C/R

Seal

Dragon

Butterfly

Seated Forward Fold

Skill

10-12 Minutes KIPPING

-hollows and arches on the floor

-hollows and arches on the rig

    – keep feet and knees together

    – don’t over kick

-T2B progression

    -knee raises, toe raises, toe to bar

Metcon

9/18/2022 (Time)

AMRAP 20

12 Single Arm Thrusters (30/20) RX+(40/30) E (50/35)

20 Russian KBS (53/35) RX+(70/53)

10 Ring Rows (RX+15) (E 20)

*All movements must be unbroken. Every time you break during a movement immediately perform 10 Jump Squats*