01/31/2022

CrossFit Megalodon – Masters

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Warm-up

Warm-up (No Measure)

2:00 minutes on any machine

Mobility

20 PVC pass through

PVC front rack stretch

PVC goodmornings (stretch hamstrings)

Ankle stretch (use rig for balance)

Weightlifting

Back Squat (5×8)

*focus on depth, use medball as target!*

**Modifications:

– DB squats (use 2)

– goblet squats (use 1 KB)

– air squats (focus on depth)

Metcon

Metcon (Time)

For Time:

100 jump rope

21 front squats (from rig)

21 burpees

75 jump rope

15 front squats

15 burpees

50 jump rope

9 front squats

9 burpees
Modifications:

– DB front squats

– goblet squats

– air squats

– burpee to box