11 May CrossFit – Thu, May 11

Announcements

CrossFit Metric will be CLOSED for renovations:

Saturday the 13th & Sunday the 14th

–We appreciate your understanding and support.

CrossFit Metric – CrossFit

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Warm-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 chest: https://youtu.be/VW42KKmjEZY?t=41

Lunge: https://youtu.be/VW42KKmjEZY?t=88

Toe Touch: https://youtu.be/VW42KKmjEZY?t=153

Hamstring scoops: https://youtu.be/40uAbOMKUVU

B. Mobility

Downward dog + calf pedal

2 sets

2-3 Downward dogs

15-20 seconds calf pedaling

Technique

Running Drills (Checkmark)

– Seated arm action

– Pawing

– A-skip

– Straight leg running (forward shuffle)

– Fall into jog

Metcon

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
TC: 25 mins

Score: Time

Intermediate

800m run

35 Back Extensions

35 Situps