12/13/2021

CrossFit Megalodon – Masters

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Warm-up

2:00 on any machine

Mobility

GREEN BAND

Band Shoulder

Childs Pose

Twisted Cross

Dragon

Seated Forward Fold

Weightlifting

Every 3 minutes – superset

Single Arm Dumbell Press (3×12)

DB Bent over row (3×12)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

300m row

20 DB hang clean & jerk

20 DB box step overs

50 flutter kicks