Workout of the Day

26
Mar

Workout of the Day

CrossFit Metropolis – WOD

Warm-up

Coaches Lead

Functional Strength

Kettlebell Snatch + Overhead reverse lunge (4x(4(1+1)E))

4 x 4(1 KB snatch + 1 OH reverse lunge)E
Every 2 minutes for 8 minutes (4 rounds)

4 x (1 Kettlebell snatch + 1 OH reverse lunge right arm/right leg back)

4 x (1 Kettlebell snatch + 1 OH reverse lunge left arm/left leg back)

Increase weight each set

Metcon

Metcon (Time)

Metcon 190327

4 rounds for time

600 meter row

10 1/2 kneeling (right knee down) dumbbell strict press right arm (50lb/35lb)

10 1/2 kneeling (left knee down) dumbbell strict press left arm (50lb/35lb)
Row hard and try to stay consistent each round.

Stay balanced and strong in the strict press focusing on quality not speed. Scale by reducing the dumbbell weight. Pick a moderate challenging weight you can press 10 times unbroken while fresh. Break no more than once each round of presses.

Cool-Down Flex

Pec Minor roll-out x 1:00E

Standing pec strecth against rig x :30E

Lying quad stretch x :30E

1/2 pigeon or Z-sit stretch x :30E