Workout of the Day

3
Feb

Workout of the Day

CrossFit Metropolis – WOD

Plyo/Stability

Warm-up (No Measure)

3 rounds with intent (not for time)

5 box jumps (higher than normal)

2 wall walks

1 Handstand Hold 10 seconds.
Work on explosive hip extension (jump high) in the box jump (take your time).

Walk as high on the wall as you can in the wall walks.

Hold in a pike position if you can not get inverted on the wall.

Metcon

Metcon (Time)

Metcon 190204

5 rounds for time:

40 Double Unders

6 Dumbbell Clean and Jerks Right Arm (from the hang)

8 Single Arm Dumbbell Overhead Walking Lunges Right Arm

40 Double Unders

6 Dumbbell Clean and Jerks Left Arm (from the hang)

8 Single Arm Dumbbell Overhaed Walking Lunges Left Arm

Male: one 50lb DB

Female: one 35lb DB
Aim to finish this workout in approximately 10-15 minutes

Keep working on your double unders if you are not proficient or do not have them yet. Count reps and/or attempts.

Move to the next exercise after 40 reps or 1 minute, which ever comes first.

Select a DB weight that you can maintain unbroken throughout the workout or very close to unbroken. It should be challenging, but manageable.