5/1/2022
CrossFit Megalodon – CrossFit
Warm-up
400m Run
20 Jumping Jacks
Walk Out Push Up 1-5
Mobility
Band Shoulder
Band Tricep
Childs Pose L/C/R
Downward Dog
Lizard
Half Front Split
Pigeon
Gymnastics
10 Minutes to work on:
-learn to kick up on to the wall
-if you can kick onto the wall work on shoulder taps
-if you have shoulder taps work to taking a step/s toward the wall
-if you have a couple steps toward the wall work on open floor
Metcon
Metcon (Distance)
Rowing Interval Workout
4 sets (10 sec 60+spm – 50 sec easy)
2 min easy
4 sets (20 sec 40-45 spm – 40 sec mod)
2 min easy
4 sets (30 sec 45-55 spm – 30 sec mod)
2 min easy
straight into
2 sets
10 sec sprint at low damper
20 sec easy
10 sec sprint at low damper
20 sec easy
10 sec sprint at high damper
20 sec easy
10 sec sprint at high damper
20 sec easy
2:00 min rest
Primary machine is the row. If not enough rowers use ski or bike erg.
