12/23/2019
CrossFit Megalodon – Masters
Warm-up
5 min bike or row (No Measure)
Mobility
Metcon
Metcon (Time)
12 days of christmas (masters)
1. Thrusters.
2. Front squats.
3. Push press.
4. Pull-ups. (Ring rows)
5. Overhead kettlebell swings.
6. Goblet squats.
7. Box jumps.
8. Barbell bent-over rows.
9. Sit-ups
10 lunges per leg (20 total).
11. Deadlifts.
12. Burpee
This workout is performed just like the song is sung. Start with 1 thruster then perform 2 front squats and 1 thruster. Then perform 3 push press, 2 front squats, 1 thruster. This routine will continue thru the whole workout till you complete movement 12 all the way down to 1.
MERRY CHRISTMAS !!
