12/01/2021

CrossFit Megalodon – Masters

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Warm-up

500m row

*keep your rower out for WOD*

Mobility

GREEN BAND

shoulder stretch

front rack stretch

hamstring stretch on ground

seated fold

Weightlifting

Bicep curl with barbell (3×12)

reps should be unbroken, weight should be challenging but doable

Bent Over Row (3×12)

keep shoulder blades tight and together!

Metcon

Metcon (Time)

“tug of war”

3 rounds:

500m row

21 pull-ups (ring rows)

12 deadlift
18:00 cutoff