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Workout of the Day

15
Feb

Workout of the Day

CrossFit Metropolis – WOD

Warm-up

Row x 1 minute

PVC pass through x 10

Alt. reverse lunge w/pvc overhead x 10

PVC good morning w/press x 10

Alt. lateral lunge w/pvc overhead x 10

Inch worm w/ push-up x 10

Mountain climber x 25 (e)

Rotation/Stability

2 rounds for quality

Med ball rotational slams x 5(e)

1/2 kneeling single arm kettlebell overhead hold x :30(e)

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon 190216

In 16 minutes

Row 1600 meters

Then AMRAP with the remaining time

4 Handstand Push-ups

8 Box Jumps (30″/24″)

12 Hang Power Snatches (75lb/55lb)
Aim to complete 3 or more rounds in the triplet

Scale handstand push-ups with seated L-sit dumbbell presses from the floor (challenging weight), or seated on a box if limited mobility

Lower the height of the box; select a height higher than normal

Break no more than once in the power snatches keeping the weight light. Select a weight you can Snatch 12-15 unbroken reps when fresh

Cool-Down Flex

Half pigeon on box x :30(e)

Puppy pose x 1:00

Supine knee hug x 1:00