02/27/2023

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

Warm-up (No Measure)

2 rounds in 10:00

1:00 bike

5 inchworms

10 lunge / stretch (5R/5L)

10 leg swings (each leg)

Weightlifting

Three rounds, superset movements

Bicep curl with barbell (3 x 12)

Banded tricep extensions (3 x 30)

Shoulder Press (3 x 12)

Metcon

Metcon (No Measure)

Part 1- 0:00 – 5:00

3 rounds

50 jump rope

15 KB deadlift

Part 2- 5:00 – 10:00

3 rounds

50 jump rope

15 Russian KB swing

Part 3- 10:00 – 15:00

3 rounds

50 jump rope

15 goblet squat
KB weight for deadlift and Russian swings should be heavier than you’re used to. Go lighter for the kb squats