2/15/2021
CrossFit Megalodon – Masters
Warm-up
2 minutes on a machine
Mobility
GREEN BAND
Hamstring stretch
Seated straddle
Seated straddle (right leg in)
Seated straddle (left leg in)
Shoulder stretch (left)
Should stretch (right)
Puppy dog
Standing quad stretch
Weightlifting
Back squat/ front squat (5×8)
Perform 5 back squats followed by 3 front squat
*on the clock every 2:00 together*
Metcon
Metcon (Time)
For time:
Buy in: 100 jump rope
50 lunges (25 each leg)
40 toes to rig (on ground)
30 deadlifts
20 ring rows
10 burpees
Cash out: 100 jump rope
