Weightlifting Wednesday

CrossFit Megalodon – CrossFit

Warm-up

Bike 1:00 Slow

10 Banded Face pulls

10 Leg Raises

10 Empty Bar Strict Press

5 Kip Swings

Bike 0:45 at a moderate pace

10 Banded Face Pulls

10 hollow rocks

10 Push Press

5 Kip swings

Bike 0:30 at a Sprint pace

10 Banded Face Pulls

10 Supermans

10 Push jerk

5 Kip Swings

Dead Stop Front Squat (3 x 5 @ 60% of 1 RM Front Squat)

METCON (Time)

3 Round for Time

15/10 Calorie Bike

15 Shoulder to Overhead (135/95) RX+(185/125)

15 Toes to Bar
(Score is Time)

Cool down/Mobility

Foam roll upper body/lats for 5:00