3/31/2022
CrossFit Megalodon – CrossFit
Mobility
Puppy Dog
Thread the Needle
Twisted Cross
Downward Dog
Butterfly
Lizard
Half Front Split
Pigeon
Seated Straddle
Saddle
Metcon
Option 1 – Murph Prep
1/4 Murph (Time)
Run 400
25 Pull Ups
50 Push Ups
75 Squats
Run 400
Vest: 20/14
Metcon
Option 2 – Bike Erg
Metcon (Distance)
2 Min Easy
5 Min Hard (95-100 RPM)
2 Min Easy Easy Recovery “Spin”
Bike Erg
3x (2 Min Hard (95-100 RPM), 30 Sec Easy Recovery)
1 Min Easy Easy Recovery “Spin”
4x (1 Min Harder (100-105 RPM), 30 Sec Easy Recovery)
1 Min Easy Easy Recovery “Spin”
3x (2 Min Hard (95-100 RPM), 30 Sec Easy Recovery)
2 Min Easy Easy Recovery “Spin”
5 Min Hard (95-100 RPM)
2 Min Easy
Total: 38 Min
Metcon
Option 3 – Running
Metcon (Time)
4x100m Run (5 second rest between sets)
into
2 x 200m Run (10 second rest between sets)
into
1 x 400m Run (20 second rest)
into
2 x 200m Run (10 second rest between)
into
4 x 100m Run (5 second rest between)
