Workout of the Day

7
Apr

Workout of the Day

CrossFit Metropolis – WOD

Warm-up

Coaches Lead

Strength

Deadlift (5×5)

Every 3 minutes 1 set of 5 reps

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*Percentage is from your 1RM deadlift

All lifts should be successful. Increase weight throughout if you do not have or know your 1RM.

Metcon

Metcon (No Measure)

Metcon 190408

Tabata push-ups and V-ups

8 rounds of

:20 work

:10 rest

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.

Cool-Down Flex

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