Workout of the Day

26
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

Functional Strength

Every minute for 9 minutes (3 rounds)

A) 15E X band lateral walk

B) 10E Banded wood chop

C) 50’E Single arm kettlebell/dumbbell farmer carry (Heavy)

Metcon

Metcon (Time)

Metcon 190427

3 Rounds for time

1,000 meter row

15 Push press (115lb/75lb)

200 meter run (door-3rd-door)
Aim to finish within 27 minutes

Scale the push press with a lighter load (12 to 15 unbroken reps when fresh)

Cool-Down Flex

Lying quad stretch x :30E

Seated bent leg across body rotational stretch x :30E

Lying figure 4 stretch x :30E

Seated legs togehter hamstring stretch x :30