7/15/2021

CrossFit Megalodon – CrossFit

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Mobility

Puppy Dog

Thread the Needle

Wrist

Half Saddle

Pigeon

Butterfly

Downward Dog

Seated Straddle

Metcon

Option 1

Metcon (Distance)

Bike Erg

12 min @ 80-85 rpm

4 min @ 90-95 rpm

5 x (1 min 60-65rpm and 1 min 90-95 rpm)

4 min @ 80-85 rpm

5 x (1 min 100-105 rpm and 1 min 60-65 rpm)

Metcon

Option 2

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

Run 200

20 Jump Squats

20 Box Step Overs (24/20)

Run 200

20 KB Deadlift (35/26)

20 KB SDHP (35/26)

Run 200

20 Hollow Rocks

20 Burpees