ME Lower Monday
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
10 alternating cossack squats
10 alternating bird dogs
10 scap push-ups
-into-
8 Barbell wide stance good mornings
8 glute bridges
8 up-downs
-into-
6 barbell front squats
6 single arm ring rows per side
6 burpees
Axle Bar Deadlift (1 RM using the axle bar)
METCON (AMRAP – Rounds and Reps)
AMRAP14
6 Burpee Pull-ups
4 Clusters (80/55) RX+(115/80)
*1 Cluster = Squat Clean + Thruster
(Score is Rounds + Reps)
Cool down/Mobility
2:00 saddle stretch
