11/21/2018

CrossFit Megalodon – Masters

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Warm-up

Warm-up (No Measure)

bike or row for 5 mins

Mobility

Weightlifting

banded high pulls (2 x 25)

banded face pulls (2 x 25)

Shoulder press (5 x 5)

Any one unable to press above head due to shoulder issues use a red band and work on rotator cuff strength.

5×10 inward and outward rotation each arm

Metcon

Metcon (AMRAP – Rounds)

12 min AMRAP

200 m row

15 step ups

10 sit ups