9/1/21

CrossFit Megalodon – Masters

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Warm-up

500m row

*keep your rower out for WOD*

Mobility

GREEN BAND

shoulder stretch

front rack stretch

hamstring stretch on ground

seated fold

Weightlifting

every 2:00 together

*go up in weight each round until the last two sets of 4. try to use the same weight as your set of 3*

Bench Press (1×8)

Bench Press (1×5)

Bench Press (1×3)

Bench Press (1×2)

Bench Press (2×4)

Metcon

Metcon (Time)

“tug of war”

3 rounds:

500m row

21 pull-ups (ring rows)

12 sumo deadlift
18:00 cutoff