7/14/21
CrossFit Megalodon – Masters
Warm-up
2 rounds – easy pace
200m jog / 1 lap around bldg
10 air squats
10 situps
Mobility
GREEN BAND
should stretches
standing quad stretch
calf stretch
Weightlifting
every 2:00 together
use first few sets as warm-up
work sets are at the end
Bench Press (1×10)
Bench Press (1×8)
Bench Press (1×6)
Bench Press (1×3)
Bench Press (3×4)
goal: to use same weight as 1×6
Metcon
20:00 cap
Metcon (Time)
3 rounds
200m run
20 goblet squats
200m run
20 box jumps (step-ups)
**rest 1:00 between rounds**
there is a built in rest so that you can push the pace on the work portion each round
