05/20/2020
CrossFit Megalodon – Masters
Warm-up
5 min bike or row (No Measure)
Mobility
Weightlifting
Shoulder complex
2 rds
10 Front raise
10 Lat raise
10Bent over raise
10 Chicken wings
Shoulder press/ push press (5 x 6)
Perform 3 shoulder press then follow with 3 push press all in the same aet
Metcon
Metcon (Time)
50 kbs
50 wall balls
50 situps
50 air squats
50 jump rope
20 min time cap
