11/04/2019

CrossFit Megalodon – Masters

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Warm-up

Warmup (No Measure)

2 rds

1 lap around building

10 wall balls

10 situps

Mobility

Weightlifting

Shoulder complex

2 rds

10 Front raise

10 Lat raise

10Bent over raise

10 Chicken wings

Strict press (5 x 5)

Work up in wieght

Metcon (AMRAP – Rounds)

Emom for 5 mins

8 slam ball

2 burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 mins

5 pull ups

10 situps

15 squats