16 Mar Performance

Announcements

COVID-19 update: Effective immediately we are closing the gym until April 1st. This thing is moving fast and we need to do what we can as a community to slow it down. Private 1 on 1 sessions will be left to the coaches and clients discretion. Members who want to come sign out a DB or skipping rope are welcome to come to the gym tomorrow between 9 am and 12 noon. These will be useful to follow our home WODs which will be posted daily until we resume our normal schedule. All memberships will be put on hold until April 1st (or until we get the class schedule up and running again). If you have any questions or concerns please email us at admin@crossfitmetric.com. Thanks so much for your continued support. This is a difficult situation but we will get through it together. See you all in April!!

CrossFit Metric – Performance

View Public Whiteboard

A: Press Fest (No Measure)

For quality:

15-12-9-6-3

DB Strict Press, 50/35

Cal Row@70% effort

rest 4 minutes

18-15-12

Dip/Push Up

Cal Row@75% effort

rest 4 minutes

21-15-9

DB Bench Press, 50/35

Cal Row@80% effort

B: Shoulder Body Armor (No Measure)

2-3 Rounds for Quality:

A1: 180 Degree DB Lateral Raises, 10-12, 3010

A2: Banded Face Pulls, 12-15, 3011

A3: DB Cuban Press, 15-18

rest as needed

C: Metcon (Time)

Home Workout
3 Rounds

50 Burpees

50 Air Squats

50 Sit Ups

*Rest 2 min after each round.

* score is total time including rest