DE Lower Thursday

CrossFit Megalodon – CrossFit

Warm-up

Warm-up

3:00 Banded Ankle Mobility/KB Achilles Smash

-then-

3 Rounds

0:30 Slow Bike->Moderate->Fast

10 Scap push-ups->Scap Pull-ups->Jumping Leg tucks

0:15 Ring Support Top->Bottom->Top*

10 Alternating Lunges->Boot Strappers->Air squats

*can also perform on a bench/box

METCON (Calories)

EMOM20

MIN1: 2 Legless rope climbs

MIN2: 5-10 Ring dips

MIN3: 16 Alternating pistols

MIN4: Calorie Bike
(Score is total Calories)

Accessory (No Measure)

4×10 Single leg Stiff legged Deadlift per leg*
* You can use a bar or a DB/KB. Immediately go into the other side, and then rest 60 sec b/t sets.

(No Measure)

Cool down/Mobility

1:00 Tricep stretch per side

2:00 seated hamstring stretch

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Whiting (AMRAP – Rounds and Reps)

AMRAP 19

1 Mile Run

then

5 Rounds
27 Air Squats
18 Push Ups

*If you finish, start again on the run.

Background: This Hero workout is dedicated to Staff Sgt. Justin Whiting, 3rd Batallion, 5th Special Forces Group, U.S. Army, who was killed in action on January 19, 2008, when his vehicle was struck by an IED while conducting combat operations near Mosul, Iraq.

He had two previous combat tours to Iraq in 2004 and 2005 with 3rd Bn., 5th SFG(A), and was on his third combat tour in support of Operation Iraqi Freedom and the Global War on Terrorism.