4/24/2017

CF Megalodon – Masters

Warm-up

5 min on bike or rower

then:

tin soldier

10 leg swings all directions

10 scarecrow

10 front and back

Weightlifting

Deadlift (6 x 3 )

Metcon

Metcon (Time)

4-6 RFT

10 Shoulder to Overhead

10 Sit Ups

10 Wall Ball

10 Russian Twist