CrossFit Metropolis – WOD
10 minutes of Ring Muscle-up practice
3 x 10 sec extension holds
3 x 5 sec negatives
5 x 5 ring muscle up transitions
3 x 3 jumping muscle-up transitions
Ring muscle-up, no more than 10 reps
*work to the skill level you can do for this progression, continue to practice your highest level
3 rounds for time
15 strict pull-ups
30 Abmat sit-ups
400 meter run
Aim to finish in 11-16 minutes
Break no more than twice each round of strict pull-ups. Scale with band assisted strict pull-ups or difficult ring rows.
Keep moving on the abmat sit-ups.
Keep a fast consistent pace in the run.
Banded lat stretch x :30E
Banded bicep stretch x :30E
Banded lying hamstring static stretch x 1:00E