CrossFit Metropolis – WOD
3 rounds for time
750 meter row
15 ring dips
50 abmat sit-ups
Aim to finish in 14-18 minutes
Maintain a consistent pace on the row throughout each round.
scale ring dips with banded ring dips, bar dips (GHD) handles, or box dips.
Stay steady on the sit-ups going unbroken
Standing banded tricep stretch x :30E
Half kneeling static hip flexor stretch w/ opposing single arm OH reach x :30E
Breathing Reset (Lying supine belly breath inhale nose exhale mouth slow) x 2:00