12/9/2020

CrossFit Megalodon – Masters

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Warm-up

3 mins of jump rope (No Measure)

Mobility

Weightlifting

Shoulder complex (2×40)

2 rds

10 front raise

10 lat raise

10 bent over raise

10 chicken wings

Dumbell bench press (4×12)

DB Bent over row (3×12)

use bench, single arm

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 burpees

10 db thruster

15 box jumps (step ups)