12/6/2021

CrossFit Megalodon – Masters

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Warm-up

2 Sets

10 tempo air squat (3 seconds down, 1 second pause, then stand)

10 glute bridge

10 single leg glute bridge

Mobility

PVC PIPE

10 Pass throughs

10 around the world (each way)

Dragon

Half Front Split

Pigeon

Seated Straddle

Weightlifting

work up in weight each set

Every 2:30

Front Squat (1 x 8 )

Front Squat (1 x 8)

Front Squat (1 x 6 )

Front Squat (1 x 6 )

Front Squat (1 x 5 )

Metcon

Metcon (No Measure)

3 RDS (15 Min Cap)

500m row

25 Jump Squats

10 Burpee Over Rower