CrossFit – Tue, Apr 18
CrossFit Megalodon – CrossFit
Warm-up
3:00 Banded front rack mobility
-then-
10 Calorie bike
10 Barbell clean deadlifts
10 Hang muscle cleans
10 Alternating elbow punches
10 Alternating box step-ups
-then-
8 Calorie bike
8 Muscle cleans from the mid-shin starting position
8 Back rack alternating elbow punches
8 Back rack Cossack squats
8 up downs
-then-
6 Calorie bike
6 Alternating elbow punches
6 Front rack forward lunges
6 Front squats
6 up downs into a box step overs
Wittman (Time)
Seven rounds:
1.5 pood/ 1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24″/20″ box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
1.5 pood = 53 lbs
1 pood = 35 lbs
Accessory
3 Rounds
20 Sit Ups
20 V-Ups
20 Russian Twist
