CrossFit Metropolis – WOD
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 (3 Rounds for time)
Every 3 minutes for 9 minutes (3rounds)
15/13 Calorie Row
12 Russian Kettlebell Swings (32kg/24kg)
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.
Couch stretch x :30E
Lying Olympic squat stretch on wall x 1:00
Lying bent leg cross body stretch x :30E