DE Lower Thursday

CrossFit Megalodon – CrossFit

Warm-up

2:00-3:00 Tricep Barbell Smash

-then-

3 Rounds

150m row

10 Alternating groiners

10 Banded good mornings

10 Banded Pull aparts

Metcon (AMRAP – Rounds and Reps)

AMRAP20

250m Row

15 Air squats

10 Ring dips
(Score is Rounds + Reps)

Accessory (No Measure)

4 Sets

15 Sumo stiff leg deadlift

Superset with

15 Elevated heal goblet squats*
*Bottom 2/3rds of a squat only—aka cyclist squats

(No Measure)

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70# / 50#

22 Box jump, 24” / 20″

400m Run

22 Burpees

22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here

Option 3 (AMRAP – Rounds and Reps)

EMOM-40

1: 10/7 Cal Echo (RX+14/10)

2: 10 Wall Ball (20/14) (RX+ 15)

3: 10 Push Ups (RX+15)

4: 10 Pull Ups (RX+C2B)
1 Full time through is considered a round for scoring

Cool down/Mobility

2:00 Banded laying hamstring stretch per side