8/26/2020
CrossFit Megalodon – Masters
Warm-up
3 mins of jump rope (No Measure)
Mobility
Weightlifting
Shoulder complex (2×40)
2 rds
10 front raise
10 lat raise
10 bent over raise
10 chicken wings
Seated Bicep curls (3×10)
Seated DB shoulder press (3×10)
Metcon
Metcon (Time)
160 ft dball carry
50 jumprope
160 ft dball carry
40 squats
160 ft dball carry
30 situps
160 ft dball carry
20 kbs
160 ft dball carry
10 pullups (ring rows)
*dball carry should be unbroken. Perform 5 burpees each time you drop the dball during the carry*
