CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 1 min Row or Bike 30s Quadruped Thoracic rotation / side: https://youtu.be/QWwiOHexU8I 5/5 Dead bug (Hold every rep for 3 seconds) B. Activation 3 sets 3 Banded Strict press + 7 Banded OH Squats 5 Plank scap protractions + 5 Push ups C. Specific 6-3 reps...

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 15 "IYT" raises 5/5 Banded Single Arm Row B. Specific EMOM 6 Min 1- 10 straight arm banded lat pull downs Min 2- 5 scap pull-ups...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 sets 1 Min Row 10/10 Overhead KB March 10 Banded Pull Apart 15 Hollow Rocks 12 Butterfly Glute Bridges B. Mobility 30 sec Childs Pose 30 sec Upward - Downward Dog 20/20 sec Greatest StretchGymnasticsA1: Metcon (Distance)EMOM 10 M1- 8/8 DB Front Foot Elevated Reverse Lunges* M2-...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 sets 30 Jumping Jacks 10 Bent Over Row @barbell 6/6 Single Leg Glute Bridges 20/20 sec Side Plank Hold 20 sec Arch Hold 12 Plank Shoulder Taps C. Specific 3/side Unilateral RDL with BB (empty) 3 Tempo clean pulls 3 Tempo hang clean high pulls 3 Hang...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General -30sec Plate Jump in and out -5 Push Up to Downward dog - 10 alternating Bird Dogs - 8 pausing ring rows* - 10 hollow rocks - 8 Behind the neck prone pvc press *pause 2sec when chest reaches knucklesGymnasticsA: Metcon (AMRAP -...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 200m Run 5 Inchworms 30 Jumping Jacks 7 Wall slides 10 No Push Burpees 10 Reverse Snow Angels B. Ring Muscle up skill practice warm up B1. 30 sec. Ring Support B2. 7 Feet on the ground RMU * https://youtu.be/y001018-p8AGymnasticsA: Metcon (AMRAP - Rounds)Skill Practice EMOM 10 M1-...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 sets 30 seconds machine 1 30 seconds machine 2 30 seconds machine 3 B. Mobility/Activation World greatest stretch 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 Hamstring scoops 10-12 reps https://youtu.be/euW3Suf9vz0WeightliftingA: Metcon (2 Rounds for weight)Every 3 min for 3 sets 6/6 Bulgarian Split squats* @ heavy 8 Pendlay rows @ heavyTC: 10...

CrossFit Metric - Olympic WeightliftingView Public WhiteboardMetcon (No Measure)Squat Snatch (25-minutes) 70% x 2-singles 75% x 2-singles 80% x 2-singles 85% x 2-singles 90% x 12-singlesMetcon (No Measure)Squat Clean & Split Jerk(25-minutes) 70% x 2-singles 75% x 2-singles 80% x 2-singles 85% x 2-singles 90% x 12-singles...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 Sets 10 Samson Stretch 8 Push Ups 20 In and Out Plate Jumps 10 Banded Pull Apart 10 Banded Strict Press B. Mobility 10 Russian Baby Makers* 10 Bottom of Squat T-spine rotation *https://youtu.be/GiKENv5Rgqg C. Specific (DBs) 6 DB push press, heels stay on ground 6 DB Thruster,...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 Sets 1 min Row 10 Snow Angels 12 Table Top Glute Bridges 5 Push Up to Down Dog 10 Hollow Body Lat Pull Dow* *https://youtu.be/F428WCabXzI B. Mobility 30 Sec. Childs Pose 20/20 sec Greatest Stretch 30 sec Cat/Cow 30 sec. ScorpionsGymnasticsA: Metcon (Checkmark)Every 2:30 min for 4...