CrossFit Metropolis – WOD
Muscle-up/Muscle-up transition on rings
Every minute for 9 minutes
Minutes 1-3: 4 ring row with high hips feet assisting (1st part of muscle-up transition)
Minutes 4-6: 3 muscle-up transitions w/ dip extension
Minutes 7-9: 1-3 ring muscle-up/jumping ring muscle-ups or 3 muscle-up transitions
4 Rounds for quality
12 DB/KB bench press
10 Strict toes-to-bar
Move through each exercise slow an under control focusing on movement quality. Break only when necessary, but try to keep moving throughout.
Select a pair of dumbbells or kettlebells you can bench press 10-12 reps unbroken when fresh. Stick with the same weight across the 4 rounds.
Scale toes-to-bar with strict straight leg raises.
Banded Pec static stretch x :30E
Banded Lat stretch x :30E
Banded Tricep stretch standing x :30E