04/13/2022
CrossFit Megalodon – Masters
Whiteboard Brief
Warm-up
Warm-up (No Measure)
2:00 on ERG of choice
keep ERG out for WOD
Mobility
puppy dog
thread the needle
seated forward fold
ankle stretch (keep heel flat)
5 air squats then hold in bottom for 30 seconds
Weightlifting
every 2:00
Bench Press (5×5)
superset each round with 10-15 bench dips
Metcon
Metcon (Time)
For Time:
40 WB
30 MB Situps
20 Push Ups
10 Cal Row/Bike Erg/Ski
Rest 1:00
10 Cal Row/Bike Erg/Ski
20 Push Ups
30 MB Situps
40 WB
18:00 cap
