12/05/2022

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

Tabata!!

jumping jacks

squats

situps

push-ups

Mobility

seated straddle

butterfly

lizard

half front split

pigeon

Weightlifting

every 1:30

Squat to Target (6×8)

for target: use med ball alone or on top of stacked plates
focusing on quality movement – only add weight if form is spot on. Weight can be FS, BS, KB, DB etc…

Metcon

Metcon (Time)

for time:

20/14 cals bike

21 – 15 – 9

pull-ups (ring rows)

goblet squats (air squats)

20/14 cals bike