5/19/2022

CrossFit Megalodon – CrossFit

Mobility

Child’s Pose L/C/R

Puppy Dog

Downward Dog

Lizard

Half Front Split

Seated Straddle

Frog

Metcon

Option 1

Metcon (Distance)

Bike Erg

10x (40 Sec Seated Sprint on High Damper, 20 Sec Easy Recovery)/3 Min Easy

-Rest 2 Min-

8x (40Sec Sprint (110-115 RPM), 20 Sec Easy Recovery)/3 Min Easy

-Rest 2 Min-

6x (40 Sec Sprint (110-115 RPM), 20 Sec Easy Recovery)/3 Min Easy

-Rest 2 Min-

4x (40 Sec Sprint (110-115 RPM), 20 Sec Easy Recovery)/3 Min Easy

Time: 46 Min

Metcon

Option 2

Metcon (Time)

10 RDS

10 Cal Ski

10 Cal Bike Erg

10 Cal Row

Metcon

Option 3

Painstorm XL (Time)

5 RDS

1000 lbs accumulated ground to overhead (any way)

500m Row

Rest 3:00