03/18/2019

CrossFit Megalodon – Masters

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Warm-up

5 mins on bike or row (No Measure)

Mobility

Weightlifting

Back squat (5 x 5)

In between each set perform banded side step. 10 each direction

Balance discs (2 x 3 positions (each leg))

Metcon

Metcon (Time)

4 rds

12/ 7 cals bike

12 lunges each leg (rx+ overhead plate lunges 25/15)

12 ring rows (rx+ pull ups )