12/15/2021
CrossFit Megalodon – Masters
Warm-up
Warm-up (No Measure)
2:00 on ERG of choice
keep ERG out for WOD
Mobility
seated butterfly
seated forward fold
ankle stretch (keep heel flat)
5 air squats then hold in bottom for 30 seconds
Weightlifting
every 2:00
Back Squat (5×5)
can work up in weight but try to warm up to heavy-ish weight and stay there all 5 sets
Metcon
Metcon (Time)
For Time:
40 Squats (kb or db)
30 Toes to Rig
20 Push Ups
10 Cal Row/Bike Erg/Ski
Rest 1:00
10 Cal Row/Bike Erg/Ski
20 Push Ups
30 Toes to Rig
40 Squats (kb or db)
18:00 cap
