06/06/2022

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

2:00 bike

Mobility

seated forward fold

puppy dog

thread the needle

pigeon

butterfly

Gymnastics

Balance Discs

0:30 secs foot forward, 0:30 foot to the side, 0:30 foot back, rest 0:30

Weightlifting

Dumbbell Thruster (5 x 7)

use 2 dumbbells, in front rack position. focus on core strength/balance and squatting as low as possible. use target if needed.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 kb deadlifts

15 push-ups

20 goblet squats

25 sit-ups

30 jump rope
*use heavier KB for deadlift*