7/6/2018

Announcements

Don’t miss Julie from SFH! She’ll be here on Monday July 9 from 8-11am sampling various flavors of protein, recovery, and fish oil.

CrossFit Megalodon – Masters

View Public Whiteboard

Warm-up

5 min bike or row

Mobility

Accessory

2 x 40 band pull apart

then:

2 rds

10 front raise

10 lateral raise

Weightlifting

Bench Press (5 x 3 )

work up to a heavy 3

Bent Over Row (3 x 8 )

Accessory

50 banded good mornings

Accessory

50 sit ups

100 flutter kicks

accumulate 1:30 plank