ME Lower Monday

CrossFit Megalodon – CrossFit

Warm-up

Spend 2:00-3:00 doing banded hip mobility

-then-

10/8 Calorie Row

8 Air squats

6 alternating bird dogs

10/8 Calorie Row

8 Kang Squats

6 Glute Bridges

10/8 Calorie Row

8 Barbell Cossack Squats

6 Tuck ups

Back Squat (Build to a 1RM Straight bar squat + 25% chains
)

(Score is Weight)

Metcon (Time)

Row 500 meters

50 MB Sit Ups (RX+50 GHD)

Row 1,000 meters

30 MB Sit Ups (RX+30 GHD)

Row 2,000 meters

20 MB Sit Ups (RX+20 GHD)
(Score is Time)

Cool down/Mobility

1:00 Seal pose

1:00 pigeon per side