5/20/2021

CrossFit Megalodon – CrossFit

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Mobility

1 Min Holds

Puppy Dog

Thread the Needle

Wrist

Standing Quad

Pigeon

Butterfly

Downward Dog

Seated Straddle

Metcon

Option 1

Metcon (AMRAP – Rounds and Reps)

30 Minutes

2000m Bike

400m Run

40 Sit Ups

30 Ring Rows

200m Farmer Carry

Metcon

Option 2

Metcon (Calories)

5 Sets

3:00 mod/fast

2:00 mod

1:00 easy/mod

2:00 recovery

Pace Suggestions

Fast: 290-325 watts

Mod: 270-290 watts

Easy: 175-235 watts

Recovery: <175 watts