11/25/2019

CrossFit Megalodon – Masters

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Warm-up

Warmup (No Measure)

2 rds

1 lap around building

10 wall balls

10 situps

Mobility

Balance

Balance discs (2 x 3 )

Each leg x2 . 3 positions held for 30 seconds with a 30 second rest between changing legs.

Weightlifting

Front Squat (4 x 7 )

Metcon

Metcon (Time)

21 – 15 – 9

Cal row

Deadlift

Kbs
15 min time cap

POST WOD

If time permits

Plank Hold (Tabata )

8 rds…. 20 seconds plank hold followed by 10 seconds of rest