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Workout of the Day


Workout of the Day

CrossFit Metropolis – WOD


Seated floor (L-sit) Dumbbell Press

4×10 reps

Rest 1:30 between sets

Maintain or increase weight each set

Complete each set unbroken

Sit on the floor with your feet and knees together, and your legs extended in front of you. Hold dumbbells with a neutral grip (palms facing each other) and the rear head of the dumbbell on your shoulders.

Maintain upright torso.


Metcon (AMRAP – Reps)

4 Rounds of

:30 Row for calories

:30 Rest

:30 Single Kettlebell deadlifts right arm (32kg/24kg)

:30 Rest

:30 Row for calories

:30 Rest

:30 Single Kettlebell deadlifts left arm (32kg/24kg)

:30 Rest

Record total reps (calories and deadlifts) over all 4 rounds

Approach this workout hard and fast while maintaining form and technique. Push yourself on the rower. Keep moving during the periods of work and reduce kettlebell load if necessary. Aim for consistency with your reps each round.

This workout will burn, but shouldn’t leave you on the floor