11/8/21
CrossFit Megalodon – Masters
Warm-up
2:00 bike
Mobility
GREEN BAND
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)
for time:
21 – 15 – 9
burpees
squats
ring rows
*Begin each round with a 200m farmer carry*
optional:
use kb for squats
