06/13/2022
CrossFit Megalodon – Masters
Whiteboard Brief
Warm-up
Tabata!!
jumping jacks
squats
situps
push-ups
Mobility
seated straddle
butterfly
lizard
half front split
pigeon
Weightlifting
every 1:30
Squat to Target (6×8)
for target: use med ball alone or on top of stacked plates
focusing on quality movement – only add weight if form is spot on. Weight can be FS, BS, KB, DB etc…
Metcon
Metcon (Time)
for time:
20/14 cals bike
21 – 15 – 9
pull-ups (ring rows)
goblet squats (air squats)
20/14 cals bike
