7/12/21
CrossFit Megalodon – Masters
Warm-up
2:00 bike
Mobility
GREEN BAND
hamstring stretch, then both sides
seated forward fold
pigeon
puppy dog
thread the needle
Weightlifting
every 2:00
*If mobility allows, use barbell. otherwise use either two DBs or one KB
**squat to target to ensure depth
Paused Front Squat (6×4)
3 second pause at bottom of squat
Metcon
Metcon (Time)
3 RDS
30 Alt. Weighted Lunges (DB)
20 Sit Ups (RX+V-ups)
10 DB Snatch
*use same DB for lunges & snatch
**try to keep legs straight if doing v-ups
