04/03/2019

CrossFit Megalodon – Masters

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Warm-up

3 mins of jump rope (No Measure)

Mobility

Weightlifting

Bicep curl with barbell (4 x 10)

Tricep pull downs (3 x 20)

Banded

Rope pulls/ rope climbs (2 x 5)

Start by laying on the floor and pull yoursef to standing position

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

50 jump rope

10 kb/db push press

15 weighted box steps

20 knee raises/ situps