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