5/17/2021
CrossFit Megalodon – Masters
Warm-up
200m run/jog (or 1 lap around building)
then
2 rounds
15 jumping jacks
15 squats
15 situps
Mobility
GREEN BAND
hamstring stretch (up then both sides)
lizard
pigeon
seal pose into down dog x3
Weightlifting
Masters Front Squat / Back Squat complex (5×8)
Every 2:00 perform 3 front squats followed by 5 back squats
Metcon
Metcon (Time)
buy in: 100 jump rope
then
3 rounds
20 lunges
20 box dips
20 box step-ups
cash out: 100 jump rope
*option to use weight (DB/KB) for lunges and step-ups
