2/17/2020
CrossFit Megalodon – Masters
Warm-up
5 min bike or row (No Measure)
Mobility
Gymnastics
Balance disks (2 x 1:30)
1 hold each leg. Do your best to balance for the total 1:30
Wall sits (2 x 1:30)
While half the class is performing Balance disks for 30 second holds in 3 positions on both legs the other half the class will perform wall sits holding for 1:30 seconds and resting for 30 seconds for a total of 2 rounds. Groups will switch and repeat
Weightlifting
Back Squat (5 x 5 )
Work up in weight each set
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 mins
3-6-9-12-15-21……
KBS
Situps
