06/03/2022

CrossFit Megalodon – Masters

Warm-up

2 RDS

15/12 Cal Row/Ski/Bike Erg

10 Each arm kneeling dumbbell press

10 Toe up RDL

4 Inchworm

Mobility

Band Shoulder

Pec Stretch

Couch

Band Hamstring

Weightlifting

Every 90 Seconds

Push Press (1 x 10)

Push Press (1 x 10 )

Push Press (3 x 8 )

Metcon

Metcon (Time)

“Aftershock”

3 rounds for time

500 meter row/bike/ski

12 deadlifts

21 medball situps

*after each round 100m Farmer Carry *