7/29/2021
CrossFit Megalodon – CrossFit
Mobility
Puppy Dog
Thread the Needle
Wrist
Standing Quad
Pigeon
Butterfly
Downward Dog
Seated Straddle
Metcon
Option 1
Metcon (No Measure)
10:00 Bike or Run
into:
5 RDS
20 Band Pull Aparts
20 Unweighted Bulgarian Split Squat
20 Sit Ups
10:00 Bike or Run
into:
3 RDS
:20s HS Hold against a wall
:40s Wall sit
1:00 Plank
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 40
5 Rounds of:
2,000m Bike Erg
into
5 x 1 rope climb + 10 Push Ups
Mods
Bike Erg:
Row/Ski 1250/1000m
Run 1000m
Assault/Echo 75/50 cal
