DE Lower Thursday

CrossFit Megalodon – CrossFit

Warm-up

1:00 plate hops (moderate pace)

2 Rounds

10 Alternating lunges

10 Alternating V-ups

0:30 plate hops (fast pace)

2 Rounds

10 Alternating Jumping Lunges

10 Abmat Sit-ups

Plyo Work (Weight)

Build to a Weighted Box Jump (24/20)
*Athletes start with a DB in each hand, building to a max weight. Competitors use a 30/24 box. Rest 60-90 seconds b/t sets, and step down, no rebounding/jumping down.

METCON (Time)

5 RFT

25’ Overhead Walking Lunge (95/65) RX+(135/95)

15 Knees to Elbows
Rest 1:00 B/t rounds

(Score is Slowest Round)

Cool down/Mobility

2:00 Couch stretch per leg

Rock (AMRAP – Reps)

3 Five Minute AMRAPS in 17 Minutes

AMRAP 5
10 Power Cleans (135/95)
12 Burpees
14 Box Jumps (24/20)
20 Sit-Ups
Max Distance Row

Rest 1:00

Metcon (Time)

2 RDS

800m Run

21 KBS (53/35) RX+(70/53)

42 Sit Ups (RX+GHD)