CrossFit Metric – CrossFit

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Warm-up (No Measure)


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


2 Sets (Room Length)

Walk on Heels

Walk on Toes

High Knees

Butt Kickers

Shuffle Run (right)

Shuffle Run (left)


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


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