1/13/2022

CrossFit Megalodon – CrossFit

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Mobility

Puppy Dog

Thread the Needle

Downward Dog

Seal

Butterfly

Frog

Pigeon

Metcon

Option 1

Metcon (Distance)

20 Sec Seated Sprint (105+ RPM), 40 Sec Easy Recovery

20 Sec Seated Sprint (110+ RPM), 40 Sec Easy Recovery

20 Sec Seated Sprint at Max RPM, 40 Sec Easy Recovery

-Rest 3 Min-

20 Sec Seated Sprint on High Damper, 40 Sec Easy Recovery

20 Sec Seated Sprint on Higher Damper, 40 Sec Easy Recovery

20 Sec Seated Sprint on Highest Damper, 40 Sec Easy Recovery

-Rest 3 Min-

20 Sec Standing Sprint at High RPM, 40 Sec Easy Recovery

20 Sec Standing Sprint at Higher RPM, 40 Sec Easy Recovery

20 Sec Standing Sprint at Max RPM, 40 Sec Easy Recovery

-Rest 3 Min-

20 Sec Standing Sprint on High Damper, 40 Sec Easy Recovery

20 Sec Standing Sprint on Higher Damper, 40 Sec Easy Recovery

20 Sec Standing Sprint on Highest Damper, 40 Sec Easy Recovery

Total: 21 Min

Metcon

Option 2

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

Run 400

20 KBS (35/26) RX+(53/35)

20 Box Step Overs (24/20)

160ft Walking Lunges