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