9/13/2021

CrossFit Megalodon – Masters

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Warm-up

Tabata!!

jumping jacks

squats

situps

push-ups

Mobility

seated straddle

butterfly

seated forward fold

pigeon

Weightlifting

focusing on *depth* today, only adding weight if you can maintain form and depth

Squat to Target (3×10)

for target: use med ball alone or on top of stacked plates
use as warm-up for weighted squats

Squat to Target (4×8)

for target: use med ball alone or on top of stacked plates
add weight for this set – barbell, db, or kb, continue to focus on *depth*

Metcon

Metcon (Time)

for time:

20/14 cals bike

21 – 15 – 9

burpees

pull-ups (ring rows)

weighted lunges

20/14 cals bike
20:00 cap

use kb or db for lunges if possible