9/27/2021

CrossFit Megalodon – Masters

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Warm-up

2:00 on any machine THEN

2 rounds:

10 Glute Bridges

10 Bird Dogs

10 Squats

Mobility

Lizard

Half Front Split

Pigeon

Calf

Weightlifting

Back Squat (1 x 10 )

Back Squat (1×10 )

15% less than first weight

Back Squat (1×15)

20% less than first weight

Back Squat (1×15)

same as last weight OR add if possible

Metcon

Metcon (AMRAP – Rounds)

E4MOM x 4

14/10 Cal Assault/Echo

1 Rope Climb (3 up/downs)

6 burpees
Goals:

1- INTENSITY

2- 1:00 rest each round