8/16/21

CrossFit Megalodon – Masters

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Warm-up

Warm-up (No Measure)

500m row

Mobility

seated forward fold

puppy dog

thread the needle

pigeon

butterfly

Gymnastics

Balance Discs (2 rounds)

0:30 secs foot forward, 0:30 foot to the side, 0:30 foot back, rest 0:30

Weightlifting

every 1:30

Dumbbell Thruster (5×7)

use 2 dumbbells, in front rack position. focus on core strength/balance and squatting as low as possible. use target if needed.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 kb deadlifts

15 push-ups

20 goblet squats

25 sit-ups

30 jump rope
*use heavier KB for deadlifts