10/20/2021

CrossFit Megalodon – Masters

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Warm-up

Warm-up (No Measure)

500m row
keep rower out for WOD

Mobility

Warm-up (No Measure)

Green Band:

shoulder distraction

front rack stretch

calf stretch

bottom of squat hold 0:30 (use rig for balance)

Get Ready

Shoulder complex (2×40)

2 rds

10 front raise

10 lat raise

10 bent over raise

10 chicken wings
use *light* DBs

goal is to get through both sets of 40 unbroken

Metcon

Metcon (No Measure)

AMRAP 4

18/14 Cal Row

24 Box jumps (step overs)

24 WB

rest 4

AMRAP 4

14/10 Cal Row

18 Box jumps (step overs

18 WB

rest 4

AMRAP 4

10/8 Cal Row

12 Box jumps (step overs)

12 WB