5/19/2021
CrossFit Megalodon – Masters
Warm-up
3:00 jump rope
Mobility
PVC Pipe
20 pass throughs
10 around the world
front rack stretch
puppy dog
twisted cross
Weightlifting
Shoulder complex (2×40)
2 rds
10 front raise
10 lat raise
10 bent over raise
10 chicken wings
*please replace DBs where you found them
Banded tricep extensions (2×40)
Bicep blast (3×30)
3 rds
10 bicep curls
10 hammer curls
10 reverse curl
Metcon
Metcon (Time)
21 – 15 – 9
burpees
ring rows
15:00 cap
