01/15/2020

CrossFit Megalodon – Masters

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Warm-up

5 min bike or row (No Measure)

Mobility

Weightlifting

Shoulder complex

2 rds

10 Front raise

10 Lat raise

10Bent over raise

10 Chicken wings

Shoulder Press (EMOM 1:30)

For 12 mins Every 90 sec perform 5 reps. Work up in weight each set.

Banded high pull

Metcon

Metcon (Time)

21-15-9

Goblet squat

Burpee