9/26/16

CF Megalodon – Masters

Warm-up

400 M run/walk/bike or .5 mile on bike

2 Rounds:

10 Windmills

10 leg swings

10 PVC pass

10 michael phelps

10 PVC twists

hamstring stretch on bench, calf stretch, hip stretch, back stretch on rig

Weightlifting

Shoulder press (DB) (palms facing each other) 3 x 10

Adductor- with band 2 x 20 each leg

Abductor- with band 2 x 20 each leg

Metcon

Metcon (Time)

9/26/16
3 RFT

Row 300 m

15 good mornings

Row 300

15 Bent Over Rows (KB or DB)

Row 300m

15 Russian Twists with Med Ball of choice

**scaled- 2 rounds