9/12/16

CF Megalodon – Masters

Warm-up

2 RDS—

400 m run or row

10 good mornings

10 banded side steps

10 mountain climbers (each leg)

10 michael phelps

STRETCH: calves/achilles, chest opener, wall birth, Samson, down dog, childs pose

Metcon

Metcon (AMRAP – Reps)

EMOM (1)- 6 MINUTES

Min 1: flutter kicks

Min 2: sit ups
each minute: 40 seconds of work and 20 seconds of rest

SCORE IS LOWEST # REPS FOR FLUTTER KICKS + SIT UPS

Metcon

Metcon (AMRAP – Reps)

EMOM (2): 6 MINUTES

Minute 1: Box Jumps/Step Ups

Minute 2: Deadlifts

each minute: 40 seconds of work and 20 seconds of rest

SCORE IS LOWEST # REPS FOR Box Jumps + Deadlifts

Metcon

Metcon (AMRAP – Reps)

EMOM (3): 6 MINUTES

Minute 1: wall push ups

Minute 2: box squats

*squat to box- no rocking to stand up!

each minute: 40 seconds of work and 20 seconds of rest

SCORE IS LOWEST # REPS FOR PUSH UPS + SQUATS