CrossFit – Thu, Mar 30
CrossFit Megalodon – CrossFit
Warm-up
1:00 Alternating Samson Lunges (slow)
1:00 Alternating Shoulder taps (slow)
1:00 Alternating Bird dogs (slow)
-then-
0:45 Air Squats (moderate)
0:45 Box push-ups (moderate)
0:45 Abmat sit-ups (moderate)
-then-
0:30 Jumping Air squats (fast)
0:30 Push-ups (fast)
0:30 V-ups (fast)
Option 1 (Time)
20-18-16-14-12-10-8-6-4-2
Alternating pistols
HSPU
Cash-out 50 GHD Sit-ups
Accessory
4 Sets
20 GHD Hip extensions max DB weight
Superset with
20 Cyclist Squats
Lt John (Time)
3 Rounds for Time and Max Reps
Max Unbroken Clean and Jerks (bodyweight)
400m Run
15 GHD Sit Ups
Background: “Lt John” is dedicated to Lt John Thornton, 22 years old of 40 Commando RM, who died in an explosion in Afghanistan on 30/03/08. Also dedicated to Mne David Marsh who died in the same month.
10k Row (Time)
Max Effort 10k Row
45 min cap
