24 Jun CrossFit
CrossFit Metric – CrossFit
Warm-up (No Measure)
A:
2 Sets
6 Down Dog to Up Dog
8/8 Worlds Greatest Stretch
8 – 90/90 Hip Openers
8 ea side Single Leg Straight Leg Calf Raises
*use wall or rig for support and keep knees locked out in top position
B:
2 Sets (Room Length)
Walk on Heels
Walk on Toes
High Knees
Butt Kickers
Shuffle Run (right)
Shuffle Run (left)
C:
100 Meter Row
3 Burpees
200 Meter Run
3 Burpees
100 Meter Row
A: Metcon (Time)
For Time
2000m Row
30 Burpees
1200m Run
30 Burpees
2000m Row
35 min. Cap
Run is
Block + 400m
Bike Erg
4000m
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