9/15/2021
CrossFit Megalodon – Masters
Warm-up
2:00 on a machine
Mobility
green band
shoulder stretches
calf stretch
Get Ready
Shoulder complex (2×40)
2 rds
10 front raise
10 lat raise
10 bent over raise
10 chicken wings
Weightlifting
superset last three rounds w/ 30 banded tricep extension
Shoulder Press (5×5)
go up in weight
Metcon
Metcon (Time)
for time
200m run
50 jump rope
30 kbs
30 situps
50 jump rope
20 kbs
20 situps
50 jump rope
10 kbs
10 situps
200m run
