CrossFit Metropolis – WOD
Kettlebell Clean + Lateral Lunge (4×4(1+1)E)
Every 2 minutes for 8 minutes (4 rounds)
4 x (1 KB Clean + 1 Lateral Lunge right arm/ right lateral lunge in front rack)
4 x (1 KB Clean + Lateral Lunge left arm/left lateral lunge in front rack)
Metcon (5 Rounds for reps)
5 Rounds of
1:30 Row for calories
:30 Double unders
Row for as many calories as possible each round. Row hard and consistent throughout.
Jump rope as many double-unders as possible each round.
Add calories and double-unders for total reps for each round. (1 cal. equals 1 rep)
Foam roll tibialis anterior x :30E
Foam roll gastocnemius x :30E
Standing calf stretch foot against rig x :30E
Standing calf stretch + single arm overhead lat stretch against wall x :30E