7/18/2018
CrossFit Megalodon – Masters
Warm-up
5 min bike or row
Mobility
Accessory
2 RDS
10 Front Raise
10 Lateral Raise
10 Rear Flye
10 Chix Wing
Weightlifting
Shoulder Press (5 x 5 )
Accessory
50 Face Pulls
then:
3 RDS
15 Bicep Curls
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
5 Squats (use 5×5 weight)
50 Jump Rope
Accessory
50 Sit Ups
1:00 Plank
50 Flutter Kicks
