4/19/21
CrossFit Megalodon – Masters
Warm-up
2:00 on any machine
Mobility
seated straddle
butterlfy
pigeon
twisted cross
thread the needle
puppy dog
Weightlifting
goal is to go up in weight each set, ending with a heavy 1 for the day. use a target to ensure depth.
Back Squat (1×8)
Back Squat (1×6)
Back Squat (1×4)
Back Squat (2×2)
go up in weight on second set
Back Squat (1×1)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
30 goblet squats (air squats)
15 box jumps (step-ups 15 total)
30 MB situps (situps)
15/12 calorie row
Modifications:
echo/assault bike: 11/8 calories
bike/ski erg: 15/12