10/14/16
CF Megalodon – Masters
Warm-up
Row 500 m
Length of rig:
Banded side steps (switch half way)
Tin solders
Bear crawl
Inch work (no push up) – if you need to, prop hands on several 45LB plates, reach down to plates and get a stretch in hamstrings, and only walk in legs
PVC work:
Pass throughs
Twists
Good mornings
Stretch: butterfly, couch, calf, glute
Weightlifting
Box Squats (6 x 3)
Metcon
Metcon (Time)
100 m plate grip carry
15 – 12 – 9
Dips on bench or box
SDHP with KB
Box jumps/step ups
**Scaled is 12 – 9 – 6 **
100 m plate grip carry
