Masters – Mon, Apr 24

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

1 round

1:00 bike/row/ski/jump rope

10 bootstrappers

5 inchworms

1:00 bike/row/ski/jump rope

10 walking lunge/stretch

10 twisted cross

1:00 bike/row/ski/jump rope

20 leg swings (10 each leg)

10 wide leg forward fold + overhead reach (standing)

Weightlifting

Single Leg KB Deadlift (3 x 10 (each leg))

Use light weight KB, focus on keeping core and shoulders engaged. Keep toe pointed down to the ground.

Metcon

Mirage (Time)

40 Dumbbell Lungesters

Every minute on the minute: 15 DB hop overs

When you hit 40 lungesters:

800m run/row/ski or bike erg (no echo)