Workout of the Day

2
Apr

Workout of the Day

CrossFit Metropolis – WOD

Warm-up

Coaches Lead

Metcon

Metcon (Time)

Metcon 190403

4 rounds for time

15 Burpee over “wall”(box) (30″/24”)

10 Kettlebell Deadlifts (2x32kg/2x24kg)

100′ Farmers carry (2x32kg/2x24kg)

400 meter run w/med ball (20lb/14lb)
Keep moving and aim to finish within 19 minutes.

Burpee over the wall(box): Perform a burpee then get over the box placing both hands on box hopping over. Use hands, knees, and feet to assist getting over the box.

Scale using a lower box.

Reduce kettlebell weight to scale the deadlifts and farmer’s walk. You should be able to complete both unbroken with a challenge.

Maintain proper posture and walk under control in the farmer’s walk. 100 feet = 5 widths of the gym.

Hold the medicine ball any way during the run.

Cool-Down Flex

Banded lat stretch x :30E

Banded bicep stretch x :30E

Half pigeon on box x :30E

Overhead L-sit on floor against wall x 1:00