9/7/2016
CF Megalodon – Masters
Warm-up
2 RDS with Running Clock
1 min jump rope
10 good mornings
10 band side steps
10 mc
20 sec wall squat
stretch:
chest
wall birth
samson
calves
achilles
down dog
child’s pose
Weightlifting
Box Squats (7 x 3)
Metcon (Time)
3 RFT
10 T2B
5 Burpees
10 Goblet Squat
Accessory
2 x max plank hold
