CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 60 sec Jump rope 10 Wide Stance Good Mornings 10 Air Squats 10 Empty bar sumo deadlift 10 Empty bar thrusters C. Specific 3 sets 3-2-1 Sumo Deadlifts @ ascending 3 Russian KB SwingsWeightliftingWeightlifting (Weight)EMOM 15 minutes Min 1: 1 Sumo Deadlift @ 85% Min 2:...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 400m Run @ easy 200m Run @ moderate B. Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Specific 5 Back squats 5 btn snatch grip press 5 btn snatch grip thrusters 5 pause ohs 3 sets: 50’ A skips 50’ Butt kicks 200m Run @ increasing intensity 15-10-5 OHS...

AnnouncementsNEW Weekly Olympic Lifting Classes:Every Tuesday at 4:30 pmEvery Thursday at 6:30 pm Coached by MatheusStarting this week!!CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General Amrap 6 minutes 12 In and out squats 10 Squat clean wall balls 8 Banded lateral hops (4 per side) B. Mobility Quadruped rear shoulder stretch 30...

AnnouncementsNEW Weekly Olympic Lifting Classes:Every Tuesday at 4:30 pmEvery Thursday at 6:30 pm Coached by MatheusStarting this week!!CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2min Machine 10 empty bar push press 10 Split position shoulder press B. Mobility 4-5x - 10 sec swimmer stretch https://youtu.be/gj22wrwAVjk C. Specific - 6...

AnnouncementsNEW Weekly Olympic Lifting Classes:Every Tuesday at 4:30 pmEvery Thursday at 6:30 pm Coached by MatheusStarting this week!!CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 5/5 World's greatest stretch 30 seconds Double under practice 5 Plate Squats 5/5 Dep Squat Plate Halo 20 Shoulder Taps C. Activation 2 sets 10 Reverse Plank...

AnnouncementsNEW Weekly Olympic Lifting Classes:Every Tuesday at 4:30 pmEvery Thursday at 6:30 pm Coached by MatheusStarting this week!!CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 sets 200m Run 10 Wall Balls 10 Banded T pull aparts B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5...

AnnouncementsNEW Weekly Olympic Lifting Classes:Every Tuesday at 4:30 pmEvery Thursday at 6:30 pm Coached by MatheusStarting this week!!CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2min Machine or Run 400m B. Mobility Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHE C. Specific 2 sets 25' Inch worms 6 Alternating spiderman stretch 20 seconds Reverse...