03/06/2019
CrossFit Megalodon – Masters
Warm-up
5 mins on bike or row (No Measure)
ROMWOD
Weightlifting
Dumbell raise (2 x 10)
2 rds
Lateral raise
Front raise
Rear delt raise
Chicken wings
Use a dumbbell to do all 4 exercise with out stopping and under control
Shoulder press (5 x 5)
Any one unable to press above head due to shoulder issues use a red band and work on rotator cuff strength.
5×10 inward and outward rotation each arm
Metcon
Metcon (Time)
5 rds
10/5 cals on Bike
12 DL
10 Push ups
