CrossFit – Wed, Dec 7

CrossFit Megalodon – CrossFit

Warm-up

400m Run

then

3 RDS

10 Round Back GHD Back Extension

10 Each Arm DB Upright Row

0:30 Hollow Rock

Mobility

Twisted Cross

Seal

Band Couch

Band Hip Opener

Band Ankle Distraction

Band Hamstring

Weightlifting

Back Squat (12 x 2 @ 80-90%)

If you did 80% last week try 85% this week. At the very least aim to do more weight than last week.

Metcon

12/7/2022 (AMRAP – Rounds)

Every 4:00 x 3

3 RDS

10 Deadlift (45% of 1 RM)

10 Toe Raises (RX+5 T2B) E (10 T2B)