11/7/16

CF Megalodon – Masters

Warm-up

Warm up: 400 m

2 RDS:

10 Windmill

10 Leg swings

10 Good mornings

10 Wall balls

Stretch: Couch stretch, hamstring, prayer,

Weightlifting

Push Press– go up In weight IF POSSIBLE

10

8

6

4

2

1

Metcon

Metcon (Time)

Row 500

Carry wallball to pedestal

10 deadlift

Carry ball to pedestal

20 ring row

Carry ball to pedestal

30 air squats

Carry ball to pedestal

40 sit ups

Carry ball to pedestal

50 jump rope