06/26/2019

CrossFit Megalodon – Masters

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Warm-up

3 mins of jump rope (No Measure)

Mobility

Get Ready

Shoulder complex

2 rds

10 Front raise

10 Lat raise

10Bent over raise

10 Chicken wings

Weightlifting

Seated DB shoulder press (4 x 10)

If unable to perform movement due to shoulder problems you will perform banded rotator cuff exercises 3 x 8 both arms and both ineard and outward rotations

Banded high pull (3 x 20)

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP

2..4..6..8..10……..

Kbs

Situps
Each round the reps increase by 2