11/18/2021

CrossFit Megalodon – CrossFit

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Mobility

Puppy Dog

Thread the Needle

Downward Dog

Butterfly

Lizard

Pigeon

Seated Straddle

Calf

Metcon

Option 1

Metcon (Distance)

Warm-Up

7 Min from Easy to Fast pace

3 Min Easy Recovery Spin

Main Workout

5x (10 Sec Sprint at Max Effort, 1 Min 50 Sec Easy Spin)

5 Min at Easy/Moderate Pace

5x (10 Sec Sprint at Max Effort, 1 Min 50 Sec Easy Spin)

Cool Down

5 Min at Easy “”Cool Down”” Pace

Duration: 45 Min

Metcon

Metcon (Time)

3 RDS

15 Sit Ups

200m Row

15 Sit Ups

20 Alt Snatch (35/26) RX+(50/35)

15 Sit Ups

40 Wall Ball (20/14)

15 Sit Ups

60 Jump Squats