5/15/2019

CrossFit Megalodon – Masters

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Warm-up

Warm-up (No Measure)

2 rds

Run around building

10 wall balls

10 situps

Mobility

Weightlifting

Shoulder complex

2 rds

10 Front raise

10 Lat raise

10Bent over raise

10 Chicken wings

Shoulder Press (4 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

25 jump rope

20 lunges (10 each leg)

15 pushups

10 knee raises

5 burpess