DE Lower Thursday

CrossFit Megalodon – CrossFit

Warm-up

2:00-3:00 Banded Ankle Mobility

-then-

8 Scap Push-ups->push-ups->pike push-ups

8 Air Squats->narrow air squats->candle sticks

8 Ring Rows->scap pull-ups->kip swings

METCON (AMRAP – Rounds and Reps)

AMRAP20

8 Strict Handstand Push-ups

12 Alternating Pistols

16 Pull-ups
(Score is Rounds + Reps)

Cool down/Mobility

2:00 Saddle Stretch

1:00 Childs Pose

Option 2 (Calories)

Bike Erg

3 RDS

0:30 moderate

0:30 @ 247 watts

0:10 sprint

rest as needed

4000m

rest 1:30

600m

rest 0:45

600m

rest 0:45

1500m

rest 1:30

400m

rest 0:45

400m

** each section should be completed as fast as possible while keeping in mind there is more to go **

Option 3 (Time)

Run 1600

3 Clusters (135/95) RX+(155/105)

Run 800

6 Clusters (115/75) RX+(135/95)

Run 400

9 Clusters (95/65) RX+(115/75)

Run 200

12 Clusters (75/45) RX+(95/65)