5/5/2022

CrossFit Megalodon – CrossFit

Mobility

Child’s Pose L/C/R

Twisted Cross

Seal

Downward Dog

Butterfly

Pigeon

Couch

Metcon

Option 1

* Get started right away for this one

Metcon (Distance)

2 Min Easy

5 Min Hard (95 RPM)

3 Min Easy

4 Min Hard (95 RPM)

-Rest 2 Min-

3 Sets

15 Sec Sprint (110+ RPM), 45 Sec Easy (60-65 RPM)

30 Sec Sprint (110+ RPM), 30 Sec Easy (60-65 RPM)

45 Sec Sprint (110+ RPM), 15 Sec Easy (60-65 RPM)

1 Min Hardest (110+ RPM), 1 Min Easy (60-65 RPM)

45 Sec Sprint (110+ RPM), 15 Sec Easy (60-65 RPM)

30 Sec Sprint (110+ RPM), 30 Sec Easy (60-65 RPM)

15 Sec Sprint (110+ RPM), 45 Sec Easy (60-65 RPM)

Rest 3 Min Easy Easy Recovery “Spin” between sets.

Total: 58 Min

Metcon

Option 2

Metcon (Time)

Partnered:

One person works at a time

400 Double Unders

200 Walls Balls (20/14)

Metcon

Option 3

Metcon (Time)

6 Sets

200m Run

30/24 Cal Ski

200m Run

50ft Sandbag Carry

5 Sandbag Cleans

50ft Sandbag Carry

rest 3:00