CrossFit Metropolis – WOD
Every minute for 10 minutes
3-6 Strict Pull-Ups (slow and controlled)
Pick a number of reps and stick with it through out the 10 minutes.
Use bands to assist or add weight to make it more challenging.
5 rounds for time
7 Power Snatch (155lb/105lb)
10 Weighted Sit-Up w/Press (45lb plate/25lb plate)
Aim to finish around 10 minutes.
Reduce the load to scale the power snatches. Pick a moderate weight. Steady singles throughout is a good approach.
For the weighted sit-ups hold the plate at the 3 and 9 o’clock position on your chest. Sit-up and press the plate overhead keeping your back flat and arms locked overhead (bicep next to ear). You may use an abmat and/or anchor feet under dumbbells (handles).
Scale sit-ups with a lighter plate.
Foam roll lats w/ banded lat stretch x :30E
Lying chest opener on foam roller x 1:00
Couch stretch x :30E