3/7/2022

CrossFit Megalodon – Masters

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Warm-up

2:00 on any machine

Mobility

Puppy Dog

Thread the Needle

Lizard

Seated Forward Fold

Calf

Get Ready

Shoulder complex (2×40)

2 rds

10 front raise

10 lat raise

10 bent over raise

10 chicken wings

Weightlifting

Every 90 Seconds

Strict press (5×5)

Metcon

Metcon (AMRAP – Rounds)

Every 4 Minutes (5 Rounds)

12/8 Cal Echo/Assault

20 KBS

20 Box Jump Overs (if stepping double)