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Workout of the Day

25
Mar

Workout of the Day

CrossFit Metropolis – WOD

Warm-up

Coaches Lead

Core/Stability/Movement

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)

Metcon

Metcon (Time)

Metcon 190326

4 rounds for time

50 double-unders

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.

Cool-Down Flex

Standing calf stretch x :30E

Bent knee standing calf stretch x :30E

Cat/Camel x 1:00

Child’s pose x 1:00