AnnouncementsHoliday hours on Monday May 22nd:8am, 9am, 10am classes.CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 minutes Row or Bike 10 rotating scorpions 20 hollow rocks B. Mobility Banded wrist rocks 2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds https://www.facebook.com/SquatUniversity/videos/1240319159401488/?v=1240319159401488 C. Specific 2 sets 10 Alternating curtsy lunges 10...

AnnouncementsHoliday hours on Monday May 22nd:8am, 9am, 10am classes.CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3mins Row or Bike @increasing intensity on each min EMOM 5 PVC btn press B. Mobility 60sec Alternating Y arm raise on box C. Activation 3 sets 10 Banded Y pulls 3 Scap pull ups 3...

AnnouncementsHoliday hours on Monday May 22nd:8am, 9am, 10am classes.CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General Amrap 4 10 Air squats 7 Burpees 5 Sky touches B. Mobility 10 Hip & Shoulder extension, bent legs 10 Hip & Shoulder extension, straight legs Scale this by elevating hands ​​ https://youtu.be/wW-GAz2CTCM C. Specific 10 Plank ankle...

AnnouncementsHoliday hours on Monday May 22nd:8am, 9am, 10am classes.CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds 60sec Row 30sec World's greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Mobility PNF lat stretch on floor 10 rep/arm - Contraction for 7-10 seconds - stretching for 10 seconds https://www.youtube.com/watch?v=2F-wH4sDFho C. Specific 2...

AnnouncementsHoliday hours on Monday May 22nd:8am, 9am, 10am classes.CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 200m Run 30 sec Isometric Hold on Rings 30 Jumping Jacks 6push-ups to down dog B. Activation 3 sets 10 Band pull apparts 5/5 Half kneeling press 10 Overhead lunges @45/25lb plate https://youtu.be/7WYISRQzOMYWeightliftingShoulder Press (6...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 60sec Bike or Row 60 seconds 90/90 Hip Switch https://youtu.be/YxECcOkUCEY 30sec Air squats with pause at the bottom B. Mobility Banded hip flexor stretch 45sec/side https://youtu.be/--KAVWwV7OY?t=34 C Activation 2 sets -3 Tempo Back Squats @4.2.X.1 -3/3 Reverse Back rack Lunges with 3 sec hold...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up N/AConditioningConditioning (Distance)On machine of your choice Warm up 5 minutes ------- Ramp up (3 mins) 3 x [ 30 seconds @ 100% 30 seconds @ 50% ] --------- 6 x 3 minutes @ 90% 1 minute @50% (24 min) -------- recover 2 minutes --------- 6 x 2 minutes @ 100% 30 seconds @ 50% (15 min) ----- recover 5 minutes54 minutesExtra...

AnnouncementsCrossFit Metric will be CLOSED for renovations:Saturday the 13th & Sunday the 14th-We appreciate your understanding and support.CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds 30 sec Straight leg row 30 sec high knees 30 sec Push-up to downward dog B. Mobility World greatest stretch 10 repetitions/side **Keep your glutes...

AnnouncementsCrossFit Metric will be CLOSED for renovations:Saturday the 13th & Sunday the 14th-We appreciate your understanding and support.CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets 30 Jumping Jacks 10 Banded Pull Apart 30 Monster Walks 10 Good Mornings + Calf Raises 20 Shoulder Taps B. Activation 3 sets 10 Hollow banded...

AnnouncementsCrossFit Metric will be CLOSED for renovations:Saturday the 13th & Sunday the 14th-We appreciate your understanding and support.CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 200m Jog 2 x 25’ Knee to chest 2 x 25’ Lunge 2 x 25’ Toe touch/ toy soldier 2 x 25’ Hamstring scoop Knee to...