11/4/2021

CrossFit Megalodon – CrossFit

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Mobility

Puppy Dog

Thread the Needle

Downward Dog

Lizard

Seated Forward Fold

Butterfly

Pigeon

Standing Straddle

Metcon

Option 1

Metcon (Distance)

Warm Up:

3min easy

1min easy/mod

1min mod

1min mod/fast

1min fast

2min easy/mod

2min hard, standing, 70+ rpms

2min hard, seated, 70+ rpms

2min easy/mod

Main Workout #1:

6 sets:

40sec hard

40sec harder

40sec hardest

2min easy b/t sets

Main Workout #2:

5min easy

2min hard

2min harder

2min hardest

5min easy

Total: 53min

Score: Total Meters

Metcon

Option 2

Metcon (Time)

18-15-12-9-6-3-6-9-12-15-18

Cal Row

DB/KB Thrusters (2×30/20) RX+(2×35/25) E(2×45/30)