03/01/2023

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

2:00 bike

Mobility

GREEN BAND

hamstring stretch, then both sides

seated forward fold

pigeon

puppy dog

thread the needle

Weightlifting

every 2:00

*If mobility allows, use barbell, otherwise use either two DBs or one KB

**squat to target to ensure depth

***watch the clock to ensure full 3 second pause at bottom

Paused Front Squat (6×4)

3 second pause at bottom of squat

Metcon

Metcon (Time)

4 rounds (20:00 cap)

30 Alt. Weighted Lunges (KB)

20 Knee-ups (toes to rig)

10 KBS