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Workout of the Day

8
Apr

Workout of the Day

CrossFit Metropolis – WOD

Warm-up

Coaches Lead

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon 190409

20 minute AMRAP

15 Hang power cleans (95lb/65lb)

15 Strict handstand push-ups

200 meter run (1 short hill, door-third-door)

20 Box jumps (24″/20″)
Keep a steady pace and move well. Proper disciplined movement at a consistent pace is key.

Reduce weight to scale HPC. It should be light, 12-15 reps unbroken when fresh.

Scale Strict HSPU with double kneeling double DB/KB strict press.

Reduce the box height to scale box jumps.

Cool-Down Flex

Standing single leg hamstring stretch on box x :30E

1/2 pigeon on box x :30E

Standing banded tricep stretch x :30E

Puppy pose 2 x :30