CrossFit – Sun, Mar 26

CrossFit Metric – CrossFit

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A. General

5 minutes Run or Row

B. Mobility

B1. Soft tissue mobilization

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

Plantar Fascia (feet arches)

B2. 60sec Quadruped calf pedals

C. Specific

3 sets

50’ Butt kicks + 50’ sprint @ gradually increasing intensity


Conditioning (Time)


20 mins out

-20 mins back, faster



20 minutes @ RPE 7

Rest 1 min

Row same distance for time
TC: 40 minutes

Score: Time

Extra Accessory

Stability (Checkmark)

RDL Airplane

Accumulate 10 repetitions/side


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