11/4/16

CF Megalodon – Masters

Warm-up

100 M

THEN

3 ROUNDS

10 SQUATS

10 MOUNTAIN CLIMBERS EACH LEG

10 PVC PASS THROUGHS

10 WINDMILLS

Mobility

Work on mobility and flexibility with Will

Metcon

Metcon (Time)

Buy In: 400 m run or row

THEN 9 -12- 15 of each:

ring rows

goblet squats

bear crawls between each round

SCALED: 200 M BUY IN THEN 3 ROUNDS OF: 9 RING ROWS AND 9 GOBLET SQUATS. BEAR CRAWL BETWEEN EACH ROUND