Workout of the Day

29
Mar

Workout of the Day

CrossFit Metropolis – WOD

Warm-up

Coaches Lead

Metcon

Metcon (Time)

Metcon 190330

For time:

20 Push Press (135lb/95lb)

25 Deadlift (250lb/170lb)

30 Alternating Step-ups w/Kettlebell (24″,24kg/20″,16kg)

35 American Kettlebell Swings (24kg/16kg)

400 meter run

35 American Kettlebell Swings (24kg/16kg)

30 Alternating Step-ups w/Kettlebell (24″,24kg/20″,16kg)

25 Deadlift (250lb/170lb)

20 Push Press (135lb/95lb)

30 Minute Time Cap
Maintain a steady “grind” throughout the Metcon, breaking up your reps as needed.

Uses 1 barbell, change weights between the Push Press and Deadlifts.

Scale the Push Press and Deadlifts by reducing the barbell loads: heavy-moderate to light-heavy in weight (something you can lift 10 reps unbroken when fresh)

Reduce wieght of Kettlebell to scale Kettlebell Swings.

Scale step-ups with a shorter box and/or lighter kettlebell. (Challenging height and weight)

Cool-Down Flex

Standing hamstring static stretch on box x :30E

Couch stretch against box x :30E

Down Dog/Inverted V (hands on box) 2 x :30

Lying Olympic Squat stretch against box x 1:00