CrossFit Metropolis – WOD
12 minute EMOM
minute 1) Farmer’s carry (KB/DB) (as heavy as possible) x 50′ (down and back)
minute 2) Box Jumps (building as high as possible) x 5
minute 3) Banded Pallof press hold’s x :15E (:05 high, :05 middle, :05 low, facing each direction)
minute 4) Kneeling explosive medball chest pass with partner x 7 per athlete
Repeat 2 more times
For 12 minutes (6 rounds)
Every 2:00 complete one round of
6 Thrusters (95lb/65)
Rest the remainder of the 2 minutes after completing the round of work.
If you do not finish the round of work within 1 minute, stop and record your reps. Start from the beginning the following round
Move quick and efficient through each round. Aim for consistent times each round.
Reduce the barbell load to scale Thrusters. Select a weight you can do 15 unbroken reps.
Record your fastest time to Wodify, record all times/reps complete per round to notes.
1/2 kneeling hip flexor stretch + opposing arm over head lat stretch (against rig) x :30E
Lying chest opener on foam roller (long) x 1:00
Lying Split stretch against wall x 1:00