DE Upper Tuesday
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
Spend 2:00-3:00 working hip and front rack mobility
-then-
In teams of two*:
Partner A performs
5 Deadlifts + 5 hang cleans + 5 front squats
Partner B holds a push-up plank.
*Switch back and forth until both athletes have complete 3 rounds each.
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Accessories (AMRAP – Reps)
4 Sets
Max Rep Strict CTB*
Superset with
Max Rep Close Grip Hand Release Push-ups
*If you cannot complete at least 8 reps use a reverse band. Rest as needed b/t sets.
(Score is Total Reps)
Finisher* (Time)
2 rounds
50 Banded Face Pulls
50 Banded push downs
Rest as needed b/t sets.
(Score is Time)
Cool down/Mobility
spend 5:00 foam rolling upper body
or
2:00 shoulder stretch per side
