12/7/2020

CrossFit Megalodon – Masters

View Public Whiteboard

Warm-up

Warm-up (No Measure)

bike for 5 mins at medium pace

Mobility

Weightlifting

Front Squat (4×8)

Use barbell or two dumbbells. Use target to ensure proper depth.

Front Rack Lunge (4×20 (10 each leg))

Use barbell or two dumbbells. Can walk or do stationary.

Metcon

Metcon (Time)

3 rounds

200m run/jog

21 kbs

15 lunges (total)

9 pull-ups (ring rows)