12/2/2021

CrossFit Megalodon – CrossFit

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Mobility

Puppy Dog

Thread the Needle

Twisted Cross

Downward Dog

Butterfly

Lizard

Saddle

Pigeon

Calf

Metcon

Option 1

Metcon (Distance)

Bike Erg Workout

5 Sets

6 Min at 70-75 RPM w/High Damper

2 Min Easy w/Low Damper

Cool Down

5 Min at Easy Pace

Metcon

Metcon (Time)

40 Min Cap

30-27-24-21-18-15-12-9-6-3

Squats

20-18-16-14-12-10-8-6-4-2

Sit Ups

10-9-8-7-6-5-4-3-2-1

Push Ups

**After every set run 200m**

**RX+ wear a vest**