DE Lower Thursday
CrossFit Megalodon – CrossFit
Warm-up
1:00 High single unders
2 Round
10 banded pull-aparts at chest level
10 banded pull-aparts at eye level
10 banded pull-aparts behind the neck
-then-
0:45 High single unders
2 rounds
10 air squats (2-2-2-2 tempo)
10 sit-ups
5/5 KB hang muscle cleans
Metcon (AMRAP – Rounds and Reps)
AMRAP6
10 HSPUs (RX+Wall Facing HSPUs)
80 Doubles (RX+Cross Over Single unders or Double unders)
-rest 6:00-
AMRAP6
12 Alt KB squat cleans (53/35) RX+(70/53)
10 GHDs
8 Pull Ups (RX+C2B Pull-ups)
(Score is Total Rounds + Reps)
Accessory (No Measure)
4 Sets
20 Nordic curls
20 face down side to sides
(No Measure)
Cool down/Mobility
1:00 Hamstring stretch
1:00 couch stretch per side
Option 3 (Time)
Bike Erg
3:00 Climb from 165-300 watts
then
For Time:
50/40/30 Cals @ 85+ RPM
Rest 1:1
then
4 x 20 Cals @ damper 10/8 Rest 1:1
Calata (Time)
6 Rounds for Time
440 meter Row
3 Clean-and-Jerks (135/95 lb)
16 Burpees
22 Sit-Ups
35 Jump Ropes
Buy-Out: 1 mile Run
https://wodwell.com/wod/calata/?ref=listmodal
