Masters – Wed, Jan 4

CrossFit Megalodon – Masters

Whiteboard Brief

Warm Up

lightweight KB:

3 rounds

10 bent over row (each arm)

10 single leg DL (use rig for balance)

10 kbs

Weightlifting

Bicep blast (3 x 30)

3 rds

10 bicep curls

10 hammer curls

10 reverse curl
1 arm at a time, rest 1:00 between each set

1 set = 10 reps of each movement on both the Left and Right arm

Metcon

January 4, 2023 (Time)

10 rounds

10 plank pull-across

10 KBS

10 box jumps