10/18/2021
CrossFit Megalodon – Masters
Warm-up
Warm-up (No Measure)
2:00 minutes on any machine
Mobility
20 PVC pass through
PVC front rack stretch
PVC goodmornings (stretch hamstrings)
Samson stretch (use rig for balance)
Weightlifting
Single Leg RDL (3×12)
use KB, hold on opposite side of static leg
Weighted lunge (3×10)
10 reps each leg
use KB if possible
try reverse lunges in place
Metcon
Metcon (Time)
For Time:
100 jump rope
21 front squats (from rig)
21 burpees
75 jump rope
15 front squats
15 burpees
50 jump rope
9 front squats
9 burpees
Modifications:
– DB front squats
– goblet squats
– air squats
– burpee to box
