9/30/2020

CrossFit Megalodon – Masters

View Public Whiteboard

Warm-up

3 mins of jump rope (No Measure)

Mobility

Get Ready

Shoulder complex (2×40)

2 rds

10 front raise

10 lat raise

10 bent over raise

10 chicken wings

Weightlifting

DB Bench Press (3×12)

DB Bent over row (3×12)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 pull-ups (ring rows)

10 push-ups

15 air squats

15 cal row