CrossFit Metric - CrossFitView Public WhiteboardWarm Up (No Measure)A. General 30sec Rotating Scorpions 30sec Scap pushe ups 30sec. Greatest Stretch Right 30sec. Greatest Stretch Left 400m Run B. Specific Gymnastic EMOM 6 M1- 10 Beat Swings M2- 1-3 reps of Ring mu / Strict banded RMU/ Assisted strict pull-up M3-10 Straight Arm Lat Pull Down (slow...

CrossFit Metric - CrossFitView Public WhiteboardWarm UpA. General 2 Sets 30 Jumping Jacks 10 Full squat T spine rotations 5 Squat Jumps 5/5 Dead bug (Hold every rep for 3 seconds) 10 Glute bridges 5 Snatch grip RDL 5 Snatch grip bent over row 5/5 OH Lunges B. Specific -3 Snatch pull -3 Hang high pull -3 Hang...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General Bike/Row/Run/Ski 5 minutes @ 30s Easy, 20s Moderate, 10s Hard, nose breathing B. Mobility PNF hamstring stretch 5x - 7 seconds contraction pushing against the band with your foot - 7 seconds stretch, pulling your foot back with the band https://www.youtube.com/watch?v=1RohXn9h21c C. Activation 3 rounds 50ft Plate...

CrossFit Metric - CrossFitView Public WhiteboardWarm Up (No Measure)A. General 60 sec Row or Bike 10 rotating scorpions 5 push up to downward dogs 60 sec Row or Bike 10 Reverse Fly 5/5 Single arm banded straight arm lat pull down B. Specific EMOM 6 Min 1- 10 Hollow Body straight arm lat pull...

CrossFit Metric - CrossFitView Public WhiteboardWarm Up (No Measure)A. General 2 sets 30 Banded Monster Walks 10 curtsy lunges 8/8 Single Leg Glute Bridges 5 Push Up to Down Dog 20 Plank Shoulder Taps B. Specific 6 x 90/90 hip rotations 5 back squats* @55 and 65 *4sec eccentricWeightliftingA: Back Squat (4 x 8 @80%...

CrossFit Metric - CrossFitView Public WhiteboardWarm Up (No Measure)A. General 2 Sets 5/5 Greatest Stretch 10 Hip Rotations 90/90 5/5 Single Leg RDL 10 Bent Over Row 30 sec. OH Hold B. Specific 3 RDL 3 Tempo hang clean high pulls 3 Hang muscle clean 3 Hang power clean 5 Front SquatsWeightliftingA: Metcon (Weight)5 unbroken sets Every 3...

CrossFit Metric - CrossFitView Public WhiteboardWarm-upA. General 2 sets 30 sec Upward + Downward Dog 16 alt. Bird Dogs 8 pausing ring rows (2 sec.) 30 sec Handstand Hold 10 Behind the neck prone pvc pressGymnasticsA: Metcon (AMRAP - Reps)EMOM 10 M1 - Strict HSPU (45 sec) M2 - Ab Wheel Roll OutScaling...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 Sets 30 Jumping Jacks 5 Inchworms 10 Straight Arm Lat Pull Downs 5 No Push Up Burpees 10 Reverse Snow Angels B. Ring/Bar Muscle up skill practice Beginner: 3 x 5 reps -False grip ring row -Floor Transition ring mu * https://youtu.be/y001018-p8A Intermediate: -Hips to rings: https://youtu.be/7stNokLb2Ts -Sling shot RMU https://youtu.be/4Dgy_b28Olg Advanced: -Snap...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 sets 10/8 Bike/Row/Run/Ski @easy, nose breathing 7 Box jumps, increase power output from rep 1 to 7 B. Mobility Barbell Front rack mobility drill 30 seconds/side https://www.youtube.com/watch?v=Rzhf3DXRvaU C. Specific C1. At the bottom of a Jerk Dip, perform 3 x 5 double KB Bottom up...