DE Lower Wednesday

Announcements

JOLLY JINGLE JOG this FRIDAY 12/23

• Meet at the bathrooms across from the Daiquiri Deck in downtown Veniceat 7:30am.
• We will walk/jog down Venice Ave to the beach, do a short, body weight workout, then head back up Venice Ave to where we met.
• Come wearing your HOLIDAY GEAR! Hats, shirts, lights, socks, whatever you have that says HAPPY HOLIDAYS!
• Breakfast afterwards!

ALL ARE WELCOME

CrossFit Megalodon – CrossFit

Warm-up

200m jog

-into-

3 rounds

8/8single-arm ring rows

10 lunge + lunge + Squat

12 alternating v-ups

-into-

200m jog

METCON (AMRAP – Rounds and Reps)

25 min AMRAP

7 Pull Ups (RX+Bar Muscle-Ups)

11 Thrusters (105/75) RX+(155/105)

14 Toes to Bar
(Score is Rounds + Reps)

Cool down/Mobility

5:00 foam roll lats

1:00 seal pose

1:00 couch stretch per side