10/28/2021
Announcements
Not that anyone needs any reminding but this upcoming Sunday is Halloween and with that we encourage you to wod while in costume!!! We also have a special treat, this Sunday will be our Clean Ladder! This is your chance to hype each other up and hit some awesome lifts! Each time we have done this we have had a blast. How badass would it look to have your picture taken making a PR while in costume?!
CrossFit Megalodon – CrossFit
Mobility
Puppy Dog
Thread the Needle
Wrist
Downward Dog
Butterfly
Pigeon
Saddle
Standing Straddle
Metcon
Option 1
Metcon (Calories)
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
Metcon (Time)
3 RDS
100 Singles (RX+50 DU)
10 Pull Ups (RX+C2B)
20 Push Ups (RX+ Ring Dips)
30 Sit Ups (RX+GHD)
Work/Rest 1:1
