We will be closed Sunday, April 21st. Happy Easter!
CrossFit Metropolis – WOD
Back Squat (5×3)
Tempo Back Squats
5×3 @ 85%-90% 1RM
1 set every 3 minutes
Perform each rep with a 5 second negative (eccentric), 0 second pause at the bottom (isometric), as explosive as possible on the way up (concentric), 0 seconds pause at the top (iso-concentric)
21-15-9 calories/reps for time
Concept 2 row (calories)
Keep your hands on your head and fingers interlocked during squat jumps.
Foam roll or Lax ball Glute x :30E
1/2 pigeon x :30E
Lying banded hamstring stretch x :30E
Lying banded straight leg across body x :30E