11/9/2022

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

Together:

1:00 Jumping Jacks

10 Bootstrappers

5 inchworms

1:00 Jump Rope

10 Samson stretch (5 per side)

10 Scorpion stretch (5 per side)

1:00 Line hops

20 Leg swings (10 each leg)

10 Wide leg forward fold + overhead stretch

Metcon

Metcon (No Measure)

Every 3:00 for 24:00 (8 rounds total)

12 Wallball

200m row

12 Pull-ups (inverted row)

Accessory

3 rounds:

80ft Overhead KB walk (40ft each arm)

20 kb press (10 each side)

0:30 plank