ME Upper Friday

CrossFit Megalodon – CrossFit

Warm-up

AMRAP6

2 alternating forward lunges in place

2 Sumo SingleDB Deadlifts

Add 2 reps to each movement

METCON (AMRAP – Rounds and Reps)

AMRAP16*

2 Devil Presses (35/20) RX+(50/35)

2 Alternating Dumbbell Box Step-Ups

4 Devil Presses

4 Alternating Dumbbell Box Step-Ups

6 Devil Presses

6 Alternating Dumbbell Box Step-Ups
*Add two reps to both movements per round for 16:00.

(Score is Total Rounds + Reps)

Accessory (No Measure)

5 Sets

10 Narrow Grip Pendlay Rows

Superset with

10 Close grip floor press
Rest 30-60 sec b/t sets

(No Measure)

Finisher (Time)

100 band push downs
(Score is Time)

Cool down/Mobility

1:00 pigeon stretch on the box per side

1:00 Shoulder opener/stretch on the box