8/6/2018
Announcements
Join the Megalodon team in the Lurong Champion Challenge! Its a 6 week nutrition and fitness challenge, visit https://challengeseries.lurongliving.com/champ18/ to register and find out more!
CrossFit Megalodon – Masters
Warm-up
5 min bike or row
Mobility
Accessory
20 pvc good mornings
20 squats
Weightlifting
Back Squat (5 x 5 )
to a box
Deadlift (5 x 5 )
3 sec pause at the top of each deadlift
Reverse Hypers (3 x 10)
Metcon
Metcon (Time)
3 RFT
20 KBS
20 Goblet Squat
10 Ring Row
10 Push Up
Accessory
3 RDS
20 Sit Ups
40 Flutter Kicks
