HAPPY NEW YEAR!
CF Megalodon – Masters
Warm-up
Walk/Run around building
then
15 good mornings
15 squats
15 banded side step
15 windmills
15 pvc pass through
Skill
Leg Curls-banded (50 REPS EACH LEG (2 SETS OF 25 EACH LEG))
Good Mornings
Metcon
Metcon (Time)
BUY IN: bear crawl length of gym (high knees if shoulder issues)
21 -15 – 9
Power Cleans/Back Squats from rig (athlete choice)
Jump Rope
Deadlift
Step Ups
SCALED: 15 – 12 – 9