2/17/2022
CrossFit Megalodon – CrossFit
Mobility
Puppy Dog
Thread the Needle
Twisted Cross
Downward Dog
Butterfly
Seated Forward Fold
Standing Quad Stretch
Standing Straddle
Calf
Metcon
Option 1
Metcon (Distance)
3 Min Easy
3 Min Mod (80-85 RPM)
2 Min Hardest (110+ RPM)
2 Min Hard (100+ RPM)
6 Min Hard (95 RPM)
6 Min Easy
2 Min Hardest (110+ RPM)
2 Min Hard (100+ RPM)
3 Min Mod (80-85 RPM)
6 Min Easy
1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
1 Min Standing Sprint at Max RPM on High Damper, 1 Min Easy (55-60 RPM)
1 Min Standing Sprint at Max RPM on High Damper
Total: 44 Min
Metcon
Option 2
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
50 MB Cleans (20/14)
50 DU (RX+100 DU)
35 V Ups (RX+50 GHD Sit Ups)
50 DU (RX+100 DU)
35/25 Cal Echo/Assault or 50/35 Cal Concept 2 Machine
