CrossFit – Thu, May 11


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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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:


Toe Touch:

Hamstring scoops:

B. Mobility

Downward dog + calf pedal

2 sets

2-3 Downward dogs

15-20 seconds calf pedaling


Running Drills (Checkmark)

– Seated arm action

– Pawing

– A-skip

– Straight leg running (forward shuffle)

– Fall into jog


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

Scaling Options


400m Jog

25 Back Extensions*

25 Anchored Sit-ups/ Band assisted sit-ups


800m run

35 Back Extensions

35 Situps

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