CrossFit Metropolis – WOD
16 Minute EMOM
1. C2 Row (10 cal./8 cal.)
2. 5/5/5 Dumbbell press/push press/push jerk (50lb/35lb)
3. 50 Double unders
4. 10-25 Push-ups
Score your slowest total working time in one round (4 minutes).
Track your times to notes.
Every minute complete prescribed work of respective exercise then rest the remainder of the minute. Rotate through each exercise every minute for 16 minutes (4 rounds of 1 minute at each exercise)
Complete prescribed work at each exercise within 30-40 seconds (Move Quick/efficient) resting the remainder of the minute. Stay consistent.
Reduce the dumbbell weight to go unbroken in the press/push press/push jerk
Scale double unders by counting attempts. Keep working on your proficiency. Stop after 40 seconds.
Pick between 10-25 reps of push-ups. Something you can complete within 30-40 seconds, maintain reps throughout. Aim to go unbroken
Standing calf stretch x :30E
Standing bent knee calf stretch x :30E
Cat/camel(slow) x 1:00
Puppy pose x :30
Child’s pose x :30