CrossFit Metropolis – WOD
9 Minute EMOM
-Minute 1: Single arm dumbbell overhead walk 50ft. each arm (1 gym length /arm)
-Minute 2: 90 degree rotational box jumps x 3 each side
-Minute 3: Explosive medicine ball push press x 8
-Rotate through each minute of exercises until 9 minutes are up
8 rounds for time
12 Alternating Dumbbell Snatches (50lb/35lb)
6 Burpee Box Jump Overs (24″/20″)
Aim to finish within 15 minutes.
Find and maintain your pace throughout the duration of the workout.
Use good fast hip extension mechanics in the snatches and keep moving on the burpee box jump overs.
Scale snatches by reducing the dumbbell weight.
Pick a load you can snatch 15 reps without stopping and/or 10 unbroken reps consistently.
Lower the box height to scale burpee box jump overs.
Banded Lat Stretch x 30 seconds (e)
Standing Hamstring (on box) x 30 seconds (e)
Child’s Pose x 30 seconds
Couch Stretch x 30 seconds (e)