DE Lower Thursday

CrossFit Megalodon – CrossFit

Warm-up

25’ High knees

25’ Butt kickers

25’ karaoke to the left

25’ karaoke to the right

25’ walking quad stretch

25’ toy soldiers

-then-

3 Rounds

100m run

5/5 single-arm ring row

6 Alternating box step-ups->step-ups->jumps

5 scap pull-ups->kip swings->kipping pull-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP15

2 Rope Climbs

200m Run

5 Bar Muscle-ups

5 Box Jumps (24/20) RX+(30/24)

(Score is Rounds + Reps)

Accessory (No Measure)

4 Sets

20 Nordic curls

Superset with

20 Hip Bridges

(No Measure)

Yvonne (Time)

Partnered
76 Air Squats
76 Dumbbell Push Presses (2×50/30 lb)
76 AbMat Sit-Ups
76 Wall Ball Shots (20/14 lb)
76 Burpees
76 Med Ball Twists (20/14 lb)
76 Push-Ups
76 Kettlebell Swings (53/35 lb)
76 Dumbbell Thrusters (2×50/30 lb)
400 meter Run with Partner

Option 3 (AMRAP – Reps)

Goal 150/7105 Cal Echo

EMOM – Death by Squat Cleans (95/65) RX+(135/95)

Cool down/Mobility

2:00 pigeon stretch per side