12/23/2021

CrossFit Megalodon – CrossFit

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Mobility

Puppy Dog

Thread the Needle

Downward Dog

Seal

Butterfly

Lizard

Pigeon

Standing Straddle

Calf

Metcon

Option 1

(Consider this a nice skills option)

North Korea (AMRAP – Rounds and Reps)

AMRAP 9 Minutes

100ft handstand walk

99 double unders

25 Wall Balls (20/14)

Scaled Option

AMRAP 9 Minutes

100 ft Bear Crawl

99 High Knees

25 Air Squats

Metcon

Option 2

Metcon (Distance)

2 Sets:

1 Min Hard (95-105 RPM), 1 Min Easy Recovery “Spin”

90 Sec Hard (95-105 RPM), 1Min Easy Recovery “Spin”

2 Min Hard (95-105 RPM), 1 Min Easy Recovery “Spin”

2 Min 30 Sec Hard (95-105 RPM), 1 Min Easy Recovery “Spin”

3 Min Hard (95-105 RPM), 4 Min Easy Recovery “Spin”

*Rest 2 Min between sets.

Total: 38 Min

Metcon

Option 3

Metcon (Time)

Row 2500m

160ft Burpee Broad Jumps

Row 2500m