10/26/2022

CrossFit Megalodon – Masters

Whiteboard Brief

Mobility

2:00 on bike, then:

GREEN BAND, together:

hamstring stretch on floor (up, then each side)

pigeon

calf stretch on rig

standing quad stretch

Weightlifting

Good Mornings (3×10)

-use empty barbell or band

-focusing on form, ensuring hamstrings are loaded

Calf raises (3×15-20)

Stand with your toes on a 25 lb plate and extend up onto toes
-try to do one leg at a time, using rig for balance

Balance discs (2×3)

0:30 foot to front

0:30 foot to side

0:30 foot to back

0:30 rest then switch feet

Metcon

Metcon (Time)

Buy in: 200m farmer carry

21 -18 – 15 – 12

burpees

squats

toes to rig

Cash out: 200m farmer carry
optional:

use kb for squats