DE Upper Tuesday

CrossFit Megalodon – CrossFit

Warm-up

2 Rounds

Partner A Rows 0:30 Slow

Partner B Holds a Plank

Switch

-then-

2 Rounds

Partner A Rows 0:30 at a Moderate pace

Partner B does 0:30 wall sit

Switch

-then-

Partner A Row at a Fast Pace

Partner B does max Alternating V-ups

Switch

3/21/2023 (Calories)

Row Intervals for Calories

5:00

4:00

3:00

2:00

1:00

Rest 1:1 between intervals

Accessory (No Measure)

3 Sets

8 Single arm DB Rows per arm

Superset with

8 Neutral grip DB presses

(No Measure)

Finisher (AMRAP – Reps)

3 Sets

Max rep wide grip inverted row

Superset with

8 DB JM presses

The score is your total number of rows. No rest b/t sets.

(Score is Reps)

Cool down/Mobility

1:00 Down dog

1:00 Up dog