12/9/2021

CrossFit Megalodon – CrossFit

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Mobility

Puppy Dog

Thread the Needle

Downward Dog

Butterfly

Lizard

Pigeon

Saddle

Metcon

Option 1

Metcon (Distance)

Warm Up

5 Min at Easy Pace

4 Min at Moderate Pace

3 Min from Moderate to Fast Pace

1 Min 50 Sec at Easy Pace

10 Sec Sprint at Max Effort

3 Min Recovery @ 1 Damper

Main Workout

6x (10 Sec Sprint @ D10, 1 Min 50 Sec Easy @ D1)

5 Min at Moderate Pace

6x (10 Sec Sprint @ D10, 1 Min 50 Sec Easy @ D1)

Cool Down

5 Min at Easy Pace

Metcon

Option 2

Metcon (Time)

Buy In: Run 1 Mile

then:

3 RDS

15 OHS (95/65) RX+(135/95)

45 Lateral Bar Hops

Cash Out: 1600m Row