1/27/2022

CrossFit Megalodon – CrossFit

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Mobility

Puppy Dog

Thread the Needle

Twisted Cross

Downward Dog

Butterfly

Lizard

Pigeon

Saddle

Seated Straddle

Metcon

Option 1

Metcon (Distance)

5 Sets

1 Min Easy, Standing, High Damper (55-60 RPM),

1 Min Hard, Seated, Low Damper (95 RPM)

No rest between sets.

-Rest 2 Min-

5 Sets

1 Min Mod, Standing, High Damper (60-65 RPM),

1 Min Mod, Seated, Low Damper (85 RPM)

No rest between sets.

-Rest 2 Min-

5 Sets

1 Min Hard, Standing, High Damper (65-70 RPM),

1 Min Easy, Seated, Low Damper (75 RPM)

No rest between sets.

Total: 34 Min

Metcon

Option 2

Metcon (AMRAP – Reps)

10 RDS

AMRAP 2

15/12 Cal Assault/Echo

30 Double Unders

Max Reps Sandbag/Dball Cleans (100/70) RX+ (150/100)

Rest 1:30 between rounds

Reduce by 3 calories if unable to get to the cleans with time leftover