CrossFit Metropolis – WOD
*Percentage is from your 1RM deadlift
All lifts should be successful. Increase weight throughout if you do not have or know your 1RM.
Metcon (No Measure)
Tabata push-ups and V-ups
8 rounds of
Alternate push-ups and V-ups every period of work.
Scale push-ups with band assisted push-ups or push-ups with hands elevated (hands on bench, box, etc…). Try to go unbroken. Rest in the top of the push-up during your work if you need to break within the :20 of work.
Touch the top of your feet or toes while keeping your legs straight during the V-up. Scale with alternating single leg v-ups.
Slow cat/camel x 10
Banded hamstring static stretch x :30E
Banded lat stretch w/ side lunge x: 30E
Standing pec stretch against rig/wall x :30E