9/9/2016

CF Megalodon – Masters

Warm-up

2 RDS

Row 400

10 Good Mornings

10 Arm Circles

10 Michael Phelps

10 Windmills

Then:

Stretch shoulders/hamstrings

Skill

Balance Drills

Weightlifting

Push Press (10, 8, 6, 4, 2)

increasing weight

Metcon (Time)

AMRAP 12

100m run

10 Wall Ball

5 Deadlift

10 Ring Row