CrossFit – Thu, Apr 6
CrossFit Megalodon – CrossFit
Warm-up
200m jog
-into-
3 rounds
8/8single-arm ring rows
10 lunge + lunge + Squat
12 alternating v-ups
-into-
200m jog
4/6/2023 (AMRAP – Rounds and Reps)
25 min AMRAP
7 Bar Muscle-Ups
11 Thrusters (155/105)|(105/75)
14 Toes to Bar
Accessory Lifting Option
4×12 seated DB press
if you do not have good shoulder mobility replace with Bench Press w/Bamboo Bar + Hanging KBs, 5-second pause @top every 5th rep – 5×20
Accessory
3 Sets each
10 Single arm Lat pulldowns (per arm, seated and to the side)
20 Head down, shoulders back DB shrugs
20 DB or KB Skull crushers
20 Seated overhead band tricep extensions
20 DB Hammer curls
Grip
Build to a 1RM Axle pick from rackset just above the knees
-then-
2 Sets
Max hold for time @70%
