Call Us: 646-918-6500

Workout of the Day

25
Apr

Workout of the Day

Announcements

***UPDATED SATURDAY OPEN GYM HOURS for April 27th: 12:30PM – 2:00PM***

CrossFit Metropolis – WOD

Warm-up

Coaches Lead

Metcon

Metcon (Time)

Metcon 190426

4 rounds for time

15 Russian Kettlebell swings (32kg/24kg)

25 Alternating handstand shoulder taps

35 Double-unders
Scale kettlebell swings with a lighter kettlebell. Pick a challenging weight, but aim to go unbroken.

Scale handstand shoulder taps with shoulder taps in pike position or push-up position.

Scale double-unders with double-under attempts or 100 single-unders.

Cool-Down Flex

Banded Lat stretch x :30E

Banded bicep stretch x :30E

Standing calf stretch x :30E

Inverted V + calf stretch x 1:00