Masters – Fri, Oct 7

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

Warm-up (No Measure)

2 rounds

1:00 bike

10 twisted cross/scorpion

10 KB/DB good mornings

Get Ready

Shoulder complex

2 rds

10 front raise

10 lat raise

10 bent over raise

10 chicken wings

Metcon

Metcon (Time)

“Aftershock II”

3 rounds for time

21 cal Echo/Assault bike

12 barbell deadlifts

21 knee raises

*after each round 100m Farmer Carry*

Yoga

We will stretch the last 10-15 mins of class