8/18/21
CrossFit Megalodon – Masters
Warm-up
3 mins of jump rope (No Measure)
Get Ready
Shoulder complex (2×40)
2 rds
10 front raise
10 lat raise
10 bent over raise
10 chicken wings
Mobility
green band
shoulder stretches
Weightlifting
every 2:00
Bench Press (5×5)
go up in weight
Metcon
Metcon (AMRAP – Rounds and Reps)
E2MOM for 16:00
alternate exercises every 2:00
on the 0:00
15 kbs
10 push press
on the 2:00
200m row
**rest after work is finished within each 2:00 window. Continue to alternate exercises every 2:00 until 16:00.*
