ME Upper Friday

CrossFit Megalodon – CrossFit

Warm-up

3:00 banded shoulder distraction

-then-

1:00 slow bike

10 plank shoulder taps

10 DB Deadlifts

0:30 dead hang from pull-up bar

-then-

0:45 moderate bike

10 up downs

10 DB shoulder press

0:15 kip swings

-then-

0:30 bike sprint

8 DB up downs

8 DB Muscle cleans

5 strict pull-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP15

5 Strict Pull-ups

10 DB Devils Press

Ascending Calorie Bike*

* R1: 4 Calories

R2: 6 Calories

R3: 8 Calories

Continue adding 2 calories per round until 15:00 is complete.

(Score is Rounds + Reps)

Accessory (No Measure)

5 Sets

8 narrow reverse grip bent over row

Superset with

8 DB Zercher extensions (neutral hands, rotate to face, throw palms away)

(No Measure)

Finisher (Time)

100 sphynx push-ups

(Score is Time)

Cool down/Mobility

5:00 Foam roll upper body/tricep barbell smash