CrossFit Metropolis – WOD
GHD sit-up/ring dip (4×10-15/5-10)
4 x super sets of
A) 10-15 GHD sit-ups
B) 5-10 ring dips
Complete 4 super sets of 10-15 GHD sit-ups immediately followed by 5-10 ring dips.
Pick a number and stick with it for all 4 sets. Rest between sets while waiting for the GHD to become available.
Scale the GHD sit-up with parallel GHD sit-ups.
Scale the ring dips with band assisted ring dips or dips on a box.
Metcon (5 Rounds for time)
Every 3 minutes for 15 minutes
8 Hang Power Cleans (135lb/95lb)
10 Lateral Box Jump-Overs (24″/20″)
12 Air Squats
Aim to complete each round in 1:00-1:30, going unbroken throughout. Rest the remainder of the 3 minutes.
This is a fast pace interval Metcon. Move fast, but efficient through all movements. You should feel “gassed” (breathing heavy) at the end of each round.
Scale Hang Power Cleans by reducing the load. Pick a challenging weight you can Hang Power Clean 10 reps unbroken.
Reduce the box height to scale box jump-overs
move fast, but under control in the air squats.
Static hamstring stretch on box x :30E
1/2 pigeon on box x :30E
1/2 kneeling hip flexor stretch w/ opposing arm OH lat stretch against rig x :30E