DE Lower Thursday

CrossFit Megalodon – CrossFit

Warm-up

EMOM9

MIN1: 10 Banded good mornings + 10 banded pull aparts

MIN2: 10 DBL KB deadlifts + farmers hold for remaining time (moderate-heavy)

MIN3: 0:45 light row

Metcon (No Measure)

EMOM21

MIN1: 8 Frog stance Barbell Good Mornings with bands pulling from the front

MIN2: 0:45 DBL KB Front Rack Holds (moderate)

MIN3: 0:45 Row at a recovery pace

(No Measure)

Accessory (No Measure)

4 Sets

20 Dimmals

Superset with

20 seated band leg curls

(No Measure)

Option 2 (No Measure)

Bike Erg

3 RDS

1:00 @ 165 watts

0:30 @ 90-100 RPM

0:30 @ Standing @ Damper 10/8

Rest as Needed

EMOM 20

1: Max Cal Standing Bike @ Damper 10/8

2: Rest

Cool down/Mobility

5:00 Foam roll lower