05/08/2019
CrossFit Megalodon – Masters
Warm-up
3 mins of jump rope (No Measure)
Mobility
Weightlifting
Shoulder complex
2 rds
10 Front raise
10 Lat raise
10Bent over raise
10 Chicken wings
Arm blaster (3 x 10)
3 rds
10 Bicep curl
10 Hammer curl
Metcon
Metcon (AMRAP – Rounds)
13 min AMRAP
10 Push press
15 Ring row
20 Situp
25 jump rope
