DE Lower Thursday
CrossFit Megalodon – CrossFit
Warm-up
AMRAP8
2 Rounds
5 Scap push-ups
10 Bootstrappers
15 Scap pull-ups
-Immediately into-
2 Rounds
5/5 Single arm ring rows
10 Alternating Cossack squats
5 Small kip swings + 5 big kip swings
With remaining time AMRAP single leg box step ups
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
choose either Mary or Cindy, not both.
(Score is Rounds + Reps)
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
choose either Mary or Cindy, not both.
(Score is Rounds + Reps)
Accessories (No Measure)
3 Sets
20 SSB or straight bar good mornings
Superset with
20 backward lunges per side
Rest 30-60 sec b/t sets
(No Measure)
Gallant (Time)
For Time:
Run 1 Mile with a 20# Medicine Ball
60 Burpee Pull-ups
Run 800m with a 20# Medicine Ball
30 Burpee Pull-ups
Run 400m with a 20# Medicine Ball
15 Burpee Pull-ups
In honor of U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, died on January 26, 2012
To learn more about Gallant click here
Option 3 (Time)
Buy In: 42/30 Cal Ski
then
30-20-10
Bench Press (1/2 Bodyweight)
GHD
Cash Out: 30/21 Cal Echo
Cool down/Mobility
2:00 Couch stretch per side with a shoulder stretch varation
