04/11/2022
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)
5 rounds (20:00 cap)
30 Alt. Weighted Lunges (KB)
20 Knee-ups (toes to rig)
10 KBS
