CrossFit Metropolis – WOD
Every minute for 9 minutes:
min 1,4,7 A) 100 foot Dbl. KB front rack walk
min 2,5,8 B) 20 deadbug
min 3,6,9 C) 5 prone angels (shoulder mobility)
4 rounds for time
15 toes to bar
10 horizontal ring rows
Aim to finish in 12 minutes.
Keep moving steady throughout the 4 rounds.
Scale by continuing to work on your double-unders counting attempts, move on to the next exercise after 1:15 if you do not finish 50 reps.
Aim to break no more than twice in the toes to bar (3 mini sets), scale with straight leg raises then strict knee raises.
increase the height/angle of the rings to scale ring rows keeping them challenging.
Standing calf stretch x :30E
Bent knee standing calf stretch x :30E
Cat/Camel x 1:00
Child’s pose x 1:00