DE Upper Tuesday

CrossFit Megalodon – CrossFit

Warm-up

HINSHAW WARM-UP

200m jog

-into-

10 Leg swings (front to back)

10 Leg Swings Side to Side)

10 Ankle rotations (clockwise)

10 Ankle rotations (counter-clockwise)

25’ Side high knee karaoke drill (both directions)

25’ Walking while pulling the knee to chest

25’ Walking pulling inner ankle up to chest

25’ hip flexor stretch

25’ Walking lunges with torso twist towards the side of extended knee

25’ Walking RDLs (stand on 1 leg, bend at the waist, touch the ground with both hands, while the other leg pivots up and back to a 90-degree position from the ground)

25’ Toe touches: marching opposite hand to touches

25’ High knees

25’ Butt kicks (knee pointed to ground)

25’ Straight legs (prime time)

25’ Fast shutter steps with quick arms while driving elbows down & back

25’ Crouching side step shuffle (out 20 yards & back 20 yards)

25’ Side step jumping jacks with arms moving overhead (out 20 yards & back 20 yards)

The Cincinnati Shuffle (Time)

3 Rounds for Time

400m Run

15 Overhead Squats (95/65)|(65/45)

15 Burpee Box Jump-overs (24/20)*

* Competitors can use a 30/24” box

(Score is Time)
*new benchmark

Accessory (No Measure)

4 Sets

10 Wide Grip Pendlay Rows

Superset with

Max rep Close Grip push-ups*

* Hands in neutral grip holding DBs

(No Measure)

Finisher  (Time)

100 Band face pulls

If you can complete 30 unbroken or more go up in the next band tension/use two bands

(Score is Time)

Cool down/Mobility

1:00 calve stretch

1:00 saddle stretch