04/26/2019

CrossFit Megalodon – Masters

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Warm-up

5 min bike or row (No Measure)

ROMWOD

Weightlifting

Bicep blast (3 x 30)

3 rds

10 bicep curls

10 hammer curls

10 reverse curl
Use dumbbells that allow you to complete a whole round without stetting the weight down

Banded tricep (3 x 30)

3 rds

15 banded tricep extension

15 banded over head tricep extension

Metcon (Time)

Athletes choice

For time

1 mile run

Or

2000 k row

Or

3 mile bike
Choose one to complete. Challenge yourself with a movement that you are not comfortable with.