Workout of the Day

9
Apr

Workout of the Day

CrossFit Metropolis – WOD

Warm-up

Coaches Lead

Functional Strength

Every minute for 12 minutes

min. 1,4,7,10 A) 10 Rotational medball slams

min. 2,5,8,11 B) 50 ft.(E) Single arm Kettlebell farmer’s carry (Heavy)

min. 3,6,9,12 C) 5E Medball rotational pass against wall

Metcon

Metcon (3 Rounds for time)

Metcon 190410

Every 3 minutes for 9 minutes (3rounds)

15/13 Calorie Row

12 Russian Kettlebell Swings (32kg/24kg)

9 Burpees
Aim to complete each round between 1:30 to 2:00

Row hard, be explosive in the KB swings, and move fast and agile in the burpees.

Scale the Russian Kettlebell Swings with a lighter kettlebell.

Cool-Down Flex

Couch stretch x :30E

Lying Olympic squat stretch on wall x 1:00

Lying bent leg cross body stretch x :30E