ME Lower Monday
CrossFit Megalodon – CrossFit
Warm-up
10 Left leg lateral swing kicks
10 Right leg lateral swing kicks
10 Left leg forward & back swing kicks
10 Right leg forward & back swing kicks
-then-
3 Rounds
10 Alt Bird dogs
10 hollow rocks
10 superman’s
10 empty barbell kang squats
-then-
2 Rounds
10 Box step ups
10 Alt lunges
Box Squat
Build to a 1RM Box Squat*
*Box height should be below parallel. Last seen 01/16/23
Strength Timeline:
00:00-03:00 perform 5 reps @50%
03:00-06:00 perform 4 reps @60%
06:00-09:00 perform 3 reps @70%
09:00-12:00 perform 2 reps @80%
12:00-16:00 perform 1 rep @90%
16:00-20:00 PR attempt
NO MISSES!!!
(Score is Weight)
Metcon (AMRAP – Reps)
AMRAP 9
50 Box jumps (24/20”)
50’ right-arm dumbbell overhead lunge (35/20) RX+(50/35) E(70/50)
50’ left-arm dumbbell overhead lunge
*With remaining time, Complete max Toes to Bar. The score is Toes to Bar.
(Score is Reps)
Cool down/Mobility
1:00 seal pose
1:00 saddle stretch
