5/12/2022

CrossFit Megalodon – CrossFit

Mobility

Puppy Dog

Thread the Needle

Seal

Downward Dog

Pigeon

Butterfly

Saddle

Metcon

Option 1

Metcon (Distance)

Bike Erg

30 Sec Easy (60 RPM), 30 Sec Easy (60-65 RPM)

30 Sec Easy (70 RPM), 30 Sec Mod (70-75 RPM)

30 Sec Mod (80 RPM), 30 Sec Mod (80-85 RPM)

30 Sec Mod (85 RPM), 30 Sec Hard (85-90 RPM)

30 Sec Hard (90 RPM), 30 Sec Easy (55-60 RPM)

-Rest 2 Min-

5 Min Hard (95 RPM), 2 Min 30 Sec Mod (75-80 RPM)

4 Min Hard (95 RPM), 2 Min Mod (75-80 RPM,

3 Min Hard (95 RPM), 90 Sec Mod (75-80 RPM)

2 Min Hard (95 RPM), 1 Min Mod (75-80 RPM)

1 Min Hard (95 RPM)

-Rest 2 Min-

5 Sets:

1 Min Hard, Standing, High Damper (60-65 RPM)

1 Min Easy

*No Rest between reps and sets.

Metcon

Option 2

Cardio Complex (Time)

Round 1:

1000 meter Row

1 mile Assault Air Bike

200 Single-Unders (RX+DU)

Round 2:

750 meter Row

0.8 mile Assault Air Bike

150 Single-Unders

Round 3:

500 meter Row

0.6 mile Assault Air Bike

100 Single-Unders

Round 4:

250 meter Row

0.4 mile Assault Air Bike

50 Single-Unders

Metcon

Option 3

1/2 Murph (Time)

Run 800m

50 Pull Ups

100 Push Ups

150 Squats

Run 800m