03/22/2022

CrossFit Megalodon – Masters

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Warm-up

2 rounds – easy pace

200m jog / 1 lap around bldg

10 air squats

10 situps

Mobility

standing quad stretch [or] couch stretch

calf stretch

lizard

half split side stretch

15 slow beautiful air squats

Weightlifting

Front Squat (5×5)

Metcon

20:00 cap

Metcon (Time)

3 rounds

200m run

20 WBs

200m run

20 box jumps (step-ups)

**rest 1:00 between rounds**
there is a built in rest so that you can push the pace on the work portion each round