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