10/21/2021

CrossFit Megalodon – CrossFit

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Mobility

Puppy Dog

Thread the Needle

Wrist

Couch

Pigeon

Butterfly

Downward Dog

Standing Straddle

Metcon

Option 1

Metcon (Calories)

20 Min bike erg progression

Warm Up

90 Sec Easy

90 Sec Easy/Mod

90 Sec Mod

90 Sec Mod/Fast

90 Sec Easy

90 Sec Fast

90 Sec Easy

2x (30 Sec Sprint, 90 Sec Easy)

90 Sec Easy

Main Workout

8 Min at Max Effort

10 Min Easy

8 Min at Max Effort

Cool Down

5 Min Easy

Total: 46min

Metcon

Option 2

Fat Amy (Time)

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

20 Kettlebell Swings (53/35)

10 Burpees

10 meter Bear Crawl

10 Burpees

20 Kettlebell Swings (53/35)

10 Burpees

30 Lunges (alternating legs)

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats