12/30/2021

CrossFit Megalodon – CrossFit

View Public Whiteboard

Mobility

Puppy Dog

Thread the Needle

Downward Dog

Butterfly

Lizard

Half Front Split

Saddle

Seated Straddle

Metcon

Option 1

Metcon (Distance)

4 Sets

5 Min Seated Mod. (75-80 RPM)

3 Min Seated Hard (85-95 RPM)

1 Min Seated Easy (60-65 RPM)

2 Min Standing Hard (60-65 RPM)

*Rest 90 Sec between sets.

Total: 50 Min

Metcon

Option 2

Metcon (AMRAP – Rounds and Reps)

AMRAP 40

800m Run

80 Back Squats (45/35) RX+(75/45) E (95/65)

Metcon

Option 3

10k Row (Time)

Max Effort 10k Row