05/04/2022

CrossFit Megalodon – Masters

View Public Whiteboard

Warm-up

3:00 jump rope

Whiteboard Brief

Mobility

PVC Pipe

20 pass throughs

10 around the world

front rack stretch

puppy dog

twisted cross

Weightlifting

**please put the DBs back exactly where you found them!**

Shoulder complex (2×40)

2 rds

10 front raise

10 lat raise

10 bent over raise

10 chicken wings

Banded tricep extensions (2×40)

Bicep blast (3×30)

3 rds

10 bicep curls

10 hammer curls

10 reverse curl

Metcon

Metcon (Time)

21 – 15 – 9

KBS

burpees

ring rows
15:00 cap