9/23/16

CF Megalodon – Masters

Warm-up

Warm up

2 rounds:

200 m

Samson stretch (length of rig)

10 Pvc pass throughs

10 Pvc twists

10 leg swings

Foam roll- quads and hamstring

Weightlifting

3 x 20 band pull-aparts

Reverse Hypers (3 x 10 )

if your legs are sore, sub bridge holds for these

Metcon

Metcon (Time)

9/23/16
21 – 15 – 9 (scaled is 15 – 12 – 9)

Weighted situps

Box jumps/step ups

Push press (db, kb, or bar)

Bear crawl length of rig between each round