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 EMOM 8 odd- 30’ shuttle runs even- 3-5 burpees + 5 jump squats B. Specific Full Squat T-spine rotation 10 repetitions/side https://www.youtube.com/watch?v=3-V53sQinNk C. Activation (pre-metcon) 2-3...

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 rounds 40s Jumping jacks 10 V-ups 10 Bird dogs 10 Deadbug B. Mobility Elbow plank scap pushes + 2 sec pause 10 repetitions, slow and controlled...

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 Alternating Tabata -Butt kicks -Seated pike up hold https://www.youtube.com/watch?v=Ae5QigHjK1Y B. Mobility PNF lat stretch on bench/couch 5 repetitions - 5 seconds contraction, pushing with your elbows...

AnnouncementsCrossFit Metric will be CLOSED for renovations:Saturday the 13th & Sunday the 14th-We appreciate your understanding and support.CrossFit Metric - Olympic WeightliftingSquat Clean & Power Clean (50-mins)Progressively build up to 90% of your max Squat Clean/Power Clean (which ever is heavier). Then do as many...

AnnouncementsCrossFit Metric will be CLOSED for renovations:Saturday the 13th & Sunday the 14th-We appreciate your understanding and support.CrossFit Metric - CrossFitView Public WhiteboardWorkout A - 10-minutesDeath By Power Snatch EMOM 10-mins: M1 = 2-reps M2 = 4-reps M3 = 6-reps M4 = 8-reps M5 = 10-reps M6 = 11-reps M7 = 12-reps M8...

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 rounds 30 second stiff burpees 15 Vertical toe touches 10 Russian KB swings Vertical toe touches https://youtu.be/6EDeeGnRrys B. Activation 2 sets 7 Tall kneeling 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 2 rounds 60sec Bike/Row/Ski 15 I.Y.T 10 Standing banded chest rows 5 Hanging knee raises (bar) B. Specific 1 - 4/4 Rope rows - 2-4...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds 30 second stiff leg rowing 15 Vertical toe touches 10 Russian KB swings https://youtu.be/6EDeeGnR rys B. Specific 2 pause deadlift @ 40-50% 5 x 3 reps https://youtu.be/d BUbnMe_lwY In the video, he pauses only on the way up. We want you to...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General AMRAP 5 @ very easy 1 min machine 10 inchworm push ups 10 beat swings 10 air squats B. Mobility 30 sec each side Banded Lat Stretch C. Activation Push Press ramp up 3 sets 5 Push press 5 Pause ring rowsWeightliftingWeightlifting (Weight)4 sets 5 Weighted Strict pull...