02/09/2022

CrossFit Megalodon – Masters

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Warm-up

2:00 on a machine

Mobility

Get Ready

Shoulder complex (2×40)

2 rds

10 front raise

10 lat raise

10 bent over raise

10 chicken wings

Weightlifting

superset shoulder press with tricep ext

DB Shoulder Press (3×12)

Banded tricep extensions (3×30)

these should be fast

Metcon

Metcon (Time)

for time

50 jump rope

30 double db s2oh

30 situps

50 jump rope

20 double db s2oh

20 situps

50 jump rope

10 double db s2oh

10 situps