Workout of the Day

12
Feb

Workout of the Day

CrossFit Metropolis – WOD

Warm-up

Coaches Lead

Gymnastics

Pull-ups (4×5-10)

4 Rounds Every 1:30

5-10 Strict supinated grip (reverse grip) pull-ups

Scale with bands or challenging supinated grip ring rows

Metcon

Metcon (Time)

Metcon 190213

3 Rounds for time

1 Strict Press (135lb/95lb)

3 Push Press (135lb/95lb)

5 Push Jerk (135lb/95lb)

30 Air Squat

1 Lap (400m run)
Aim to finish around 11 minutes (9-13 minute range)

Barbell lifts are from the ground

Reduce the barbell load to scale the presses and jerk

Select a weight you can strict press 2-3 reps and go unbroken in the 1st round

Keep loads lighter if you are newer to lifting.

Keep a consistent pace, stay strong and explosive with the barbell, and steady on the squats and run

Cool-Down Flex

Supine Cross Body Hip stretch x 30 second (e)

Supine figure 4 stretch x 30 seconds (e)

Supine foam roll chest stretch x 45 seconds

-lying on foam roller in line with spine, hands up, elbows 90 degrees, arms hang to stretch chest and shoulders