DE Lower Friday
CrossFit Megalodon – CrossFit
Warm-up
Perform 2:00-3:00 of Banded Hip mobility
-then-
Partner A Row at a slow pace for 0:30
Partner B Max Scap Pull-ups for 0:30
Switch
– then-
Partner A Row at a Moderate pace for 0:30
Partner B Max Alternating BW Lunges
Switch
-then-
Partner A Row at a Sprint pace for 0:30
Partner B Max Plate Ground to Overhead
METCON (Time)
CrossFit Games 2021 Event 15
For time
600m row
90 C2B
36’ Back Rack Walking Lunge (135/95) RX+(185/135)
36’ Front Rack Walking Lunge
36’ Overhead Walking Lunge
* Most should use a single plate instead of bar weight
(Score is Time)
Accessories (No Measure)
3 Sets
15-20 Bamboo Bar Shoulder Press
1:00 Double DB OH Hold
10-15 Explosive Push Ups
* Rest 30-60 sec b/t sets
(No Measure)
Cool down/Mobility
Foam Roll Quads for 5:00
