ME Upper Friday
CrossFit Megalodon – CrossFit
Warm-up
1:00 Slow Row
0:30 High Single unders
0:30 Slow Air squats
0:45 Moderate Row
0:30 Plate hops
0:30 KB Deadlifts
0:30 Fast Row
1:00 Max DU attempts/Max set of unbroken DUs
Metcon (Time)
For time
1000/800m row
75 Double Unders
30 Goblet Squats (53/35)|(35/26)
75 Double unders
1000/800m row
(Score is Time)
Accessories (AMRAP – Reps)
3 Sets
12 Arch to round back into supinated DB rows
Superset with
Max rep close grip push-ups
rest 30-60 sec b/t sets
(Score is Total Push-ups)
Finisher (Time)
100 band face pulls
-into-
100 band push downs
(Score is Time)
Cool down/Mobility
2:00 Pigeon stretch per side