Workout of the Day

19
Feb

Workout of the Day

CrossFit Metropolis – WOD

Warm-up

Coaches Lead

Metcon

Metcon (Time)

Metcon 190220

3 rounds for time

750 meter Row

10 Push Press (115lb/75lb)

100 feet KB farmer’s carry (32kg/24kg)
Aim to complete the workout in 12-16 minutes

Maintain a steady pace on your row

Break no more than once in the push press each round. Select a push press load you can complete 10 reps fresh (light/moderate weight)

Complete farmer’s carry unbroken. Pick a challenging weight you can maintain proper posture throughout the walk

Cool-Down Flex

slow cat/camel x 1:00

supine knee hug x 1:00

supine figure 4 stretch x :30(e)

child’s pose x :30