4
Mar
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