9/2/2016

CF Megalodon – Masters

Warm-up

3 min jump rope

then:

15 squats

15 pvc pass through

15 band side steps

stretch:

glute stretch

wall birth

calf stretch

prayer stretch

Weightlifting

MB Cleans instruction

Bent Over Row (6 x 5)

Metcon (Time)

WOD 3-4 RFT

10 MED BALL CLEANS

15 R- KBS

20 RUSSIAN TWISTS

25 MOUNTAIN CLIMBERS (CAN USE BOX FOR SUPPORT)