DE Lower Thursday
CrossFit Megalodon – CrossFit
Warm-up
Take 4:00-5:00 minutes for either banded hip mobility or banded shoulder mobility (whatever is tight on you)
-then-
3 Rounds
10 Alt Shoulder Taps->Scap Push-ups->Kip swings
10 Alt Bird Dogs->Sit-ups->strict hanging knee raise
10 Alt Cossack squats->air squats->Medball squats
METCON (Time)
3 Rounds for Time
7 Muscle-Ups
14 Toes to Bar
21 Wallballs (20/14) RX+(30/20)*
Everyone performs to a 10’ Target
(Score is Time)
Accessory (AMRAP – Rounds)
4×20 Sumo Stiff Leg Deadlifts
-then-
100 Arch to Round Back Good Mornings*
*Log how many sets it took to complete these. If you can go unbroken go up to the next band tension .
(Score is Sets)
Cool down/Mobility
1:00 pigeon stretch per side
1:00 ab stretch
Option 2 (AMRAP – Rounds)
Every 3:00 as long as possible
Run 200m
10 Jump Squats
5 Burpees
5 Push Ups
5 Sit Ups
Speedy (AMRAP – Reps)
AMRAP 40 with a partner
Every 2 Min Perform:
8 Wall Balls (20/14)
8 Deadlifts (95/65)
8 Power Cleans
8 Shoulder to Overhead
Max Cal Row with remaining time
One partner works at a time. You go, I go style.
From 0:00-2:00, Partner A does 8 Wall Balls, 8 Deadlifts, 8 Power Cleans, and 8 Shoulder-to-Overheads, then max calories on the Rower. Then, from 2:00-4:00, Partner B does the same. Continue switching every two minutes until the 40-minute clock stops.
Score is the sum of the total number of repetitions and calories completed by both partners.
