11/15/20211

CrossFit Megalodon – Masters

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Warm-up

500m row

*keep rower out for WOD

Mobility

Up Dog / Down Dog x3

Thread the Needle / Pec Stretch

Seated Forward Fold

Reverse Pigeon into…

Side Twist

Weightlifting

Every 2:00

Shoulder Press (1 x 10 )

Shoulder Press (1 x 8 )

Shoulder Press (1 x 6 )

Shoulder Press (1 x 4 )

Shoulder Press (1 x 2 )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

7 Deadlift

20 Lateral Bar Hops (line hops)

Row 300