CrossFit Metropolis – WOD
Back Squat (5×5)
Every 3 minutes perform 5 back squats.
Build in weight each set
If you do not know/have a 1RM Back Squat, select weights on how you feel. Stay strong, under control, building in weight without failure.
Metcon (AMRAP – Rounds and Reps)
7 Minutes of “Cindy” with rings
7 minute AMRAP
5 Strict horizontal ring rows
15 Air squats
Scale ring rows by increasing body angle to be more upright.
Scale push-ups with band assisted push-ups, or with hands on a bench, box, etc…
1/2 pigeon x :30E
Lying quad stretch x :30E
Lying knee hug x 1:00