6/24/2020

CrossFit Megalodon – Masters

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Warm-up

3 mins of jump rope (No Measure)

Mobility

Get Ready

Banded high pull (3×20)

Shoulder complex

2 rds

10 front raise

10 lat raise

10 bent over raise

10 chicken wings

Weightlifting

Seated DB shoulder press (4×10)

If unable to perform movement due to shoulder problems you will perform banded rotator cuff exercises 3 x 8 both arms, both inward and outward rotations

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

2-4-6-8-10, etc

KBS

pushups
reps increase by 2 each round