ME Lower Monday

CrossFit Megalodon – CrossFit

Warm-up

1 Round

10 Kang Squats with a PVC Pipe

10 Band pull aparts

10 Alternating bird dogs

1 Round

8 Alternating Cossack Squats with a PVC pipe

8 Scap Push-ups

8 Hip bridges

1 Round

6 Barbell Back Squats

6 Barbell floor press

6 Push-ups with tempo (2-2-2-2)

-then-

Bring Sally up air squats if you have time!

Box Squat

Build to a 1RM Box squat + 25% Band tension (20 min-Show timeline)

* Use a SSB if you got one.

(Score is Weight)

1/30/2023 (AMRAP – Reps)

3 Sets of 2 min on 30 sec rest

20 KBS (35/25) RX+(53/35)

60 Jump Rope (RX+DU)

Max Reps Goblet Squat

Cool down/Mobility

2:00 Couch stretch per side