9/21/16

CF Megalodon – Masters

Warm-up

Warm up

100 m

Tin soldiers

100 m

Bear crawl

100 m

Samson stretch

100 m

windmills

stretch: calves, wall birth, shoulder distraction

Balance

Use blue pads and hold one light dumbbell. TRY raising dumbbell slowly up and down while keeping one hand open to steady self on rig

Weightlifting

Bicep Curls (3 x 10)

stand against wall, keep back/shoulders on wall. POWER on the way up, SLOWLY release on way down

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

3 thrusters

6 ring rows

9 med ball sit ups (only if shoulders are ok)

12 R-KBS

15 jump rope