4/28/2021

CrossFit Megalodon – Masters

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Warm-up

Mobility

GREEN BAND

shoulder stretch (front, both sides)

front rack stretch

puppy dog

thread the needle

twisted cross

Weightlifting

DB Bench Press (3×12)

DB Bent over row (3×12 (each arm))

Metcon

Metcon (Time)

3 RDS

200m Run

1:00 Min Arms Extended Plank

200m Farmer Carry
*watch clock during plank, if needed, rest and accumulate 1:00 in 2-3 rounds of 0:20-0:30 planks.