Workout of the Day

Metropolis Fitness – WOD

Warm-up

Coaches Lead

Strength

Barbell Reverse Lunge (4x3E)

Barbell reverse lunge from the back rack position (use squat racks)
4 sets of 3 reverse lunge left leg / 3 reverse lunge right leg.

Metcon

Metcon (AMRAP – Reps)

Metcon 190305

7 minute AMRAP

15 Overhead Squats (75lb/55lb)

10 Burpees
Aim to complete 3 or more rounds.

Move smooth and steady.

Barbell load is light (no more than 40% 1RM OHS)

Cool-Down Flex

Lying Olypmic Wall Squat Stretch x 1:00

Lying Split Wall Stretch x 1:00

Lying Medball Chest Opener x 1:00

Standing Figure 4 strecth x :30E