04/25/2022

CrossFit Megalodon – Masters

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Whiteboard Brief

Warm-up

400m run/jog/swift walk (or two times around the building)

Mobility

GREEN BAND

hamstring stretch + both sides

lizard

pigeon

ankle

Weightlifting

Back Squat (5×5)

-go up in weight, if possible.

-use target to ensure depth.

Metcon

Metcon (Time)

3 rounds

200m run

10 burpees to rig

15 dball over sholder

20 knee ups (toes 2 rig or situps)

25 lunges (total)