12/29/2021

CrossFit Megalodon – Masters

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Warm-up

Warm-up (No Measure)

2 rounds:

1 lap around building

10 WB

10 situps

Mobility

GREEN BAND

Shoulder Stretch

Weightlifting

Seated dumbell press (3×12 (each arm))

use Arnold press if regular press is difficult

DB Bent over row (3×12)

single arm, use bench for balance

Metcon

Metcon (Time)

For Time:

21 – 18 – 15 – 12 – 9 – 6 – 3

DB push press

Burpees

Box jumps (step ups)