26
Apr
Workout of the Day
Announcements
***UPDATED SATURDAY OPEN GYM HOURS for April 27th: 12:30PM – 2:00PM***
Metropolis Fitness – WOD
Warm-up
Coaches Lead
Functional Strength
Every minute for 9 minutes (3 rounds)
A) 15E X band lateral walk
B) 10E Banded wood chop
C) 50’E Single arm kettlebell/dumbbell farmer carry (Heavy)
Metcon
Metcon (Time)
Metcon 190427
3 Rounds for time
1,000 meter row
15 Push press (115lb/75lb)
200 meter run (door-3rd-door)
Aim to finish within 27 minutes
Scale the push press with a lighter load (12 to 15 unbroken reps when fresh)
Cool-Down Flex
Lying quad stretch x :30E
Seated bent leg across body rotational stretch x :30E
Lying figure 4 stretch x :30E
Seated legs togehter hamstring stretch x :30