ME Lower Monday

CrossFit Megalodon – CrossFit

Warm-up

2 Rounds

10 Samson lunges

10 Alternating bird dogs

10 Scap push-ups

10 Alternating leg tucks

-into-

2 Rounds

8 Empty barbell wide stance good mornings

8 Glute bridges

8 Push-ups

8 Hollow rocks

Conventional Deadlift + Bands (Weight)

Build to a 1RM Conventional Deadlift + 30% Bands
Strength Timeline:

00:00-02:00 perform 5 reps @50-60% + band(s)

02:00-04:00 perform 4 reps @60-70% + band(s)

04:00-06:00 perform 3 reps @70-80% + band(s)

06:00-09:00 perform 1-2 reps @80-90% + band(s)

09:00-12:00 perform 1 rep @90-95% + band(s)

12:00-15:00 Banded DL PR attempt

NO MISSES!

(Score is Weight)

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
(Score is Time)

Cool down/Mobility

1:00 Hamstring Stretch per side

1:00 Childs pose