11/21/16

CF Megalodon – Masters

Warm-up

NO CLASS FRIDAY-FEEL FREE TO COME TO REGULAR CLASSES AT 7, 8, OR 9!

Warm up:

100 m

10 windmill

10 banded side step

100m

10 good mornings

10 calf raises

100 m

10 pvc pass through

10 leg swings

Wall birth, calf/Achilles, shoulder distraction, prayer

Weightlifting

EMOM: 8

even: Back Squats: 6 (pick a do-able weight!)

Odd: bear crawl: 1

Tom: one armed goblet squats or air squats, lunges

SCALED: EMOM 6

Metcon

Metcon (Time)

3 RFT

400 m row

15 push ups

15 box jumps

SCALED: 3RFT: 250 m row, 10 push ups, 10 box jumps