2/10/2022

CrossFit Megalodon – CrossFit

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Mobility

Puppy Dog

Thread the Needle

Downward Dog

Butterfly

Pigeon

Saddle

Seated Straddle

Metcon

Option 1

Metcon (Distance)

20 Sec Sprint (105+ RPM)

40 Sec Easy

20 Sec Sprint (110+ RPM)

40 Sec Easy

20 Sec Sprint (115+ RPM)

40 Sec Easy

20 Sec Sprint (120+ RPM)

40 Sec Easy

3x (4 Min Hard (85-90 RPM), 2 Min Easy)

4x (30 Sec Standing Sprint on High Damper, 1 Min Easy)

2 Sets:

2 Min Mod (70-75 RPM)

90 Sec Mod (80-85 RPM)

1 Min Hard (85-95 RPM)

30 Sec Hard (95-100 RPM)

2 Min Easy Easy Recovery “Spin”

4x (15 Sec Standing Sprint on High Damper, 45 Sec Easy Recovery)

No rest between sets.

Total: 60 Min

Metcon

Option 2

Metcon (Time)

27-21-15-9

HR Push Ups (RX+HSPU)

4-3-2-1

Rope Climbs

Rest 1:1

21-15-9

HR Push Ups (Deficit HSPU 4″/2″)

4-3-2

Rope Climbs (RX+Legless)