01/13/2020

CrossFit Megalodon – Masters

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Warm-up

Warmup (No Measure)

2 rds

1 lap around building

10 wall balls

10 situps

Mobility

Weightlifting

Back Squat (4 x 12)

Banded leg curls (1 x 50)

Each leg

Banded lat pull downs (3 x 15)

Metcon

Metcon (AMRAP – Rounds)

15 min Amrap

250 m row ***

10 push ups

10 box jumps

10 ring rows

10 kbs

***Row 250 m . Then start the amrap. Every 4 mins repeat 250 m row