10/28/2019

CrossFit Megalodon – CrossFit

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Warm-up

Run 400

Mobility

Get Ready

2 RDS

Shoulder Complex

12 Front Raise

12 Lateral Raise

12 Rear Flye

12 Chix Wing

Weightlifting

Shoulder Press (5 x 5 )

work up in weight

Bent Over Row (4 x 8 )

Metcon

Metcon (Time)

20 Min Cap

5 RDS

200m Row

30 KBS (35/26) RX+(53/35)

15 K2E (RX+T2B)