8/23/2021
CrossFit Megalodon – Masters
Warm-up
Warm-up (No Measure)
400m row
if no rowers avail then 18 cals on bike
*leave machines out for WOD*
Mobility
GREEN BAND
hamstring stretch on ground
both sides
standing quad stretch
calf stretch on rig
Get Ready
Suitcase Carry:
AMRAP 5
as many laps around building as possible
THEN
Tabata (0:20 work, 0:10 rest)
alternate between
KBS
goblet squats
Metcon
Metcon (Time)
For Time:
500m row
21 deadlifts
21 knee raises (or toes to rig)
500m row
15 deadlifts
15 knee raises
500m row
9 deadlifts
9 knee raises
*if no rowers available do 18 calories on Echo or Assault bike.
