19
Feb
Workout of the Day
Metropolis Fitness – WOD
Warm-up
Coaches Lead
Metcon
Metcon (Time)
Metcon 190220
3 rounds for time
750 meter Row
10 Push Press (115lb/75lb)
100 feet KB farmer’s carry (32kg/24kg)
Aim to complete the workout in 12-16 minutes
Maintain a steady pace on your row
Break no more than once in the push press each round. Select a push press load you can complete 10 reps fresh (light/moderate weight)
Complete farmer’s carry unbroken. Pick a challenging weight you can maintain proper posture throughout the walk
Cool-Down Flex
slow cat/camel x 1:00
supine knee hug x 1:00
supine figure 4 stretch x :30(e)
child’s pose x :30