9/7/2018

CrossFit Megalodon – Masters

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Warm-up

5 min bike or row

Mobility

Accessory

2 RDS Shoulder Complex

10 Front Raise

10 Lateral Raise

10 Rear Flye

Weightlifting

Shoulder Press (5 x 5 )

Bench Press (3 x 10 )

Bent Over Row (3 x 6)

Accessory

3 x 10

pvc lat pressdowns

**use the thicker pvc

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

20 Wall Balls

10 Sit Ups

20 Push Ups

10 Bicep Curls