3/14/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 min any machine

Mobility

Band Shoulder

Pec stretch

Wrist stretch

Pigeon stretch

Band Hamstring

Calf stretch

Metcon

Metcon (AMRAP – Reps)

Sprint Intervals

5 RDS

AMRAP 4

30/20 Cal Row

30/20 Cal Bike Erg

Max Shuttle Runs (10meters)

**Count each shuttle run as a rep**

Mods

30/20 Cal Row

-30/20 Cal Bike Erg

-20/15 Cal Assault/Echo/Ski

30/20 Cal Bike Erg

-30/20 Cal Row

-20/15 Cal Assault/Echo/Ski