1/6/2021

CrossFit Megalodon – CrossFit

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Mobility

Puppy Dog

Thread the Needle

Downward Dog

Butterfly

Lizard

Half Front Split

Pigeon

Metcon

Option 1

Metcon (Distance)

4x (1 Min Mod (75-80 RPM)/1 Min Hardest (105-110 RPM))

4 Min Easy Recovery “Spin”

2 Min Mod (85 RPM)

2 Min Hard (85-95 RPM)

2 Min Harder (95 RPM)

2 Min Hardest (95-100 RPM)

5 Min Easy Recovery “Spin”

6x (30 Sec Sprint (115+ RPM), 60 Sec Easy Recovery))

Total: 34 Min

Metcon

Option 2

Metcon (Time)

50 Cal Ski

50 Cal Row

50 Cal Bike Erg

400m Run

Metcon

Option 3

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

800m Run

50 GHD Sit Ups

50 Jump Squats