8/9/2021

CrossFit Megalodon – Masters

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Warm-up

400m jog/brisk walk

Mobility

GREEN BAND

seated straddle

butterfly

pigeon

banded hamstring (straight up then both sides)

twisted cross

Weightlifting

Deadlift (6×8)

focusing on *form* choose a weight you can successfully complete all six rounds of 8 reps

Metcon

Metcon (Time)

3-5 rounds for time

200m run

21 medball situps

15 wall balls

9 pushups

15:00 cap