Workout of the Day

17
Feb

Workout of the Day

CrossFit Metropolis – WOD

Warm-up

Coaches Lead

Gymnastics

15 minutes of Handstand walk practice

2 rounds of 2 wall walks w/10 second hold in the handstand each wall walk

Then with the remaining time practice handstand walks

Scale by practicing at the level you are currently at in your Handstand/handstand

walk progression, challenge yourself

(Wall walks-Handstand heels against the wall-Free standing

handstand-Handstand heels against wall w/ alt. hand raises-Handstand heels

against wall w/ alt. shoulder taps-Handstand walk)

Metcon

Metcon (Time)

Metcon 190218

3 rounds of

Every 2 minutes

12 Wallball Shots (20lb,10’/14lb,9′)

8 Chest to Bar pull-ups

4 Burpees

Rest 3 minutes

2 rounds of

Every 2 minutes

12 Wallball Shots (20lb,10’/14lb,9′)

8 Chest to Bar pull-ups

4 Burpees

Complete each round within 1:30 and rest the remainder of the 2 minutes

AMRAP 1:30 if you do not complete work (12-8-4) followed by :30 rest

Start each round from the beginning (wall balls) even if you did not complete the previous round.

Score your best round (time). If you didn’t complete a round score 1:30 with number of reps in your notes
Move quick and efficient throughout each round

Aim to go unbroken in the wall balls, Scale with a lighter ball and/or lower target

Aim to break no more than once in the C2B pull-ups, Scale with band assisted C2B pull ups

Cool-Down Flex

Banded lat stretch x :30(3)

Banded bicep stretch x :30(e)

Standing quad stretch x :30(e)