6/15/2017

CF Megalodon – CrossFit

Warm-up

2 RDS

Run 400

Tin soldiers

Samson

Mobility

Tissue Smash:

Chest

Lats

Glutes

IT Bands

Quads

Calves

Gymnastics

3 RDS

Wall Walk into a 20 sec HS Hold

Metcon

5k Row (Time)

Max Effort 5k Row

5k Run (Time)

Max Effort 5k Run

5 K Bike (Time)