02/22/2023

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

Warm-up (No Measure)

2 rounds together: (lightweight db)

10 Scorpion stretch (5L/5R)

5 slow db curl + press (squeeze db)

10 Russian twists w/ db

10 seated tricep ext w/ db

Mobility

Together, Green Band:

Banded hip opener

Banded hamstring stretches

Weightlifting

Sumo Deadlift (5 x 5)

Metcon

Metcon (Time)

4 rounds

60 jump rope

30 alternating db press

15 inverted row
rest 1:00 between rounds