11/27/2020

CrossFit Megalodon – Masters

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Warm-up

3 mins of jump rope (No Measure)

Mobility

Weightlifting

Shoulder complex (2×40)

2 rds

10 front raise

10 lat raise

10 bent over raise

10 chicken wings

Seated DB shoulder press (3×12)

DB Bent over row (3×12)

Metcon

Metcon (Distance)

row 4 minutes

rest 1 minute

row 3 minutes

rest 1 minute

row 2 minutes

rest 1 minute

row 1 minute