01/10/2022

CrossFit Megalodon – Masters

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Warm-up

2:00 on any machine

Mobility

GREEN BAND

Band Shoulder

Childs Pose

Twisted Cross

Dragon

Seated Forward Fold

Weightlifting

Every 2 minutes

Single Arm Dumbell Bench (5×10)

5 press each arm

*after each set perform 10 bent over rows, 5 each arm

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

300m row

20 DB hang clean & jerk

20 DB box step overs

50 flutter kicks