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

View Public Whiteboard

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