01/25/23

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

Warm-up (No Measure)

2 rounds in 10:00

1 lap around bldg

10 jump squats

1:00 bike

10 twisted cross/scorpion (5 each side)

Get Ready

Shoulder complex (2 x 40)

2 rds

10 front raise

10 lat raise

10 bent over raise

10 chicken wings
Focus on using your shoulders for these movements, use LIGHT weight

Weightlifting

Bicep blast (3 x 30)

3 rds

10 bicep curls

10 hammer curls

10 reverse curl
use heavier DBs for these movements, last few reps of each set should be difficult

Metcon

Metcon (Time)

5 rounds

10 burpee box jump (step up)

20 DB hang clean & jerk

30 air squats