8/16/2017

CF Megalodon – Masters

Warm-up

Run/walk around bldg x 2

20 Pass through

10 Scarecrow

10 Front and Back

10 Big and little arm circles front and back

10 Michael Phelps

Mobility

tissue smashing

lats

glutes

IT band

Weightlifting

3 x 30 band pull aparts

Bench Press (6 x 3)

EMOM (6 sets)

Bent Over Row (5 x 5 )

EMOM (5 sets)

Metcon

Metcon (Time)

5 RFT

10 Goblet Squat

10 KBS

10 Wall Ball

10 Jump Rope