4/28/2022

CrossFit Megalodon – CrossFit

Mobility

Metcon

Option 1

Metcon (Distance)

2 Min Easy,

5x (10 Sec Hardest (110+ RPM), 50 Sec Easy Recovery)

Bike Erg

2 Min Easy

5x (30 Sec Hard (100-105 RPM), 30 Sec Mod (85-90 RPM)

2 Min Easy

5x (20 Sec Harder (105-110 RPM), 40 Sec Mod (85-90 RPM)

2 Min Easy

3 Sets:

10 Sec Seated Sprint at Max RPM

10 Sec Seated Sprint at Max RPM

10 Sec Standing Sprint on High Damper

10 Sec Standing Sprint on High Damper

*Rest 20 Sec Easy between reps and 2 Min Rest between sets.

Total: 33 Min

Metcon

Option 2

Metcon (Time)

Run 800

30 Box Jump Overs (24/20)

30 Pistols

30 Pull Ups

30 Pistols

30 Box Jump Overs

Run 800

Metcon

Option 3

Row Cindy Row (AMRAP – Rounds and Reps)

AMRAP 20

5 Pull Ups

10 Push Ups

15 Air Squats

20 Cal Row