3/15/2021
CrossFit Megalodon – Masters
Warm-up
2 minutes on any machine
Warm-up (No Measure)
Tabata x2
(0:20 seconds work, 0:10 second rest)
alternate between
glute bridge
situps
For your glute bridge: lift butt off the floor and squeeze at the top then lower back to floor. The tabata is for reps, not for time held at the top.
Weightlifting
Weighted Reverse Lunge
3 x 12 (each leg)
Use 1 KB or DB held in front of chest.
Goal is for knee to tap the ground with every rep.
Modifications: use rig or PVC pipe for balance, no weight and practice form and getting knee as low as possible.
Metcon
Metcon (Time)
For Time:
20 WB
30 toes to rig (situps)
30 squats
15 WB
25 toes to rig
25 squats
10 WB
20 toes to rig
20 squats
