CrossFit – Wed, Apr 5

CrossFit Megalodon – CrossFit

Warm-up

1:00 Slow Bike

10 Hollow Rocks

10 Supermans

10 Kip Swings

10 Shoulder Taps

0:45 Moderate Bike

10 Kipping knee Raises

10 Jumping pull-ups

10 Push Ups

0:30 Fast Bike

10 Alternating Groiners

10 Alternating V-ups

10 Empty Bar Shoulder Press

Shoulder Press (5 x 5 )

plus 5 lbs from last week

4/5/2023 (Time)

5 RDS

20/14 Cal Echo Bike

50ft Bear Crawl (RX+25ft HS Walk)

10 Pull-Ups (RX+5 Muscle Up)

Accessory

4 Sets

5 skull crushers + 5 Tate presses + 5 skull crushers + 5 Tate presses

Superset with 20 arch to roundback good mornings