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Workout of the Day

21
Feb

Workout of the Day

CrossFit Metropolis – WOD

AM Classes

19.1 Primer

Warm-up

Partner Medball warm-up

G2OH + Chest pass x 20

RDL x 5E leg per athlete, Alt every 5

Single Leg Bal w/ chest pass x 20E leg

OH pass x 10

Squat + Chest pass x 20

Bottom Squat chest pass x 20

Rotational pass x 10E direction

Seated V w/ legs apart pass x 15

Wall-less ball shots w/ partner x 20

19.1 Prep

Glute activation

Squat Therapy

Row x 1:00 at 50%

Rest 1:00

Row x 1:00 at 70%

2 rounds of 7 wallball shots (lighter weight) :30 rest between rounds

Rest 1:00

2 rounds of 9 wallball shots (Workout weight/height) :30-:45 rest between rounds

Find your pace:

:30 wallball shots

:30 row (moderate pace)

Rest

2 rounds of

15 wallball shots

15 cal. row

Rest 3-6 minutes

1 round of

19 wallball shots

19 cal. row

Cool-Down Flex

4 for the Core

Banded lat + lunge w/twist x :30E

Supine chest opener on foam roller x 1:00

Friday Night Lights (5-8pm)

CrossFit Open 19.1

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target