CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 Rounds 10 Cal Row 10/10 Side Plank Hip Lift 10 PVC Behind the Neck Press 8/8 Single Leg Glute Bridges 10 Hollow Rocks C. Specific Pull: - 5 Snatch deadlifts - 5 Pause* Snatch deadlifts - 5 Hang Muscle Snatch (from pause position) Full movement: - 5 Pause...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 rounds 30 sec Plate Toe Taps* 4 Front rack elbow rotations 4/4 Front foot elevated, front rack split squats *https://youtu.be/grwzM4Ibrhk B. Mobility 30sec/ side Elevated Banded Ankle Rocks 30sec Full Squat T-Spine RotationsWeightliftingA: Front SquatEvery 90sec. Warm Up Set 1: 10 @Empty Barbell Set 2: 5...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 Rounds 250m Row @increasing intensity on each set 16 Bird Dogs 10 Plank to Toe Touch 5 Thrusters @Barbell B1. Specific (3 reps each) JERK - Split Stance Jerk press - Tall Jerk, Forehead height* - Dip + Pause in Drive + Tall Jerk -...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 Rounds 200m Row @Easy 20 Single arm OH March 15 Table Top Glute Bridges 10 Band Pull Apart B. Mobility 10/10 Greatest Stretch 5/5 DB Windmills C2.Specific (Pre Metcon) 2 sets 100m Row 3 Hang cleans @increasing 5 TTBGymnasticsA: Metcon (AMRAP - Rounds)EMOM 12 M1 - 1 or 2...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 30 Jumping Jacks 10 samson stretch lunges 30 Banded Monster Walk 5/5 Greatest Stretch 30 Jumping Jacks B. Mobility 30 sec. Pigeon Right 30 sec. Pigeon Left 30 sec. Frog Position 30 sec. 90/90 Hip Flow C. Specific Snatch Drills (Metcon) 3 Snatch RDL 3 Muscle Snatch 3 Tempo Power...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 40 Jumping Jacks 10 Barbell good mornings 10 Samson lunges B. Mobility 30sec. Pigeon Stretch Right 30sec. Pigeon Stretch Left 30sec. Cat/Cow 30sec. Downward Dog C. Specific With a partner 2-3 sets 5 Beat swings/Knee Raise/TTB 5 deadlifts @ascendingMetconA1: Metcon (AMRAP - Rounds and Reps)With a Partner AMRAP 12 minutes 9...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 60 sec Jumping Jacks 30 sec. Monster Walks 60sec Shuffle Run 30 sec Pause Air squats 60sec No Push Up Burpees B. Mobility Full squat T spine rotations 60sec https://youtu.be/w4IdAUSHJUU C. Specific 3 halting clean deadlifts 3 hang clean pulls 3 Halting cleans (pause at hang position) 3 tempo...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 3 sets 20 sec Machine @increasing oace 6 Inch worms B. Mobility 30 sec. Spider Man Stretch Right 30 sec. Spider Man Stretch Left 30 sec. Cat/Cow 30 sec. Side Lying T-Spine Rotation Right 30 sec. Side Lying T-Spine Rotation LeftGymnasticsA: Metcon (No...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 1 round 400m Run 7/7 Single leg Snatch Grip RDL @empty bar 10 Rotating Scorpions 10 Alt. OH Lunges @empty bar B. Mobility 30 sec, Pigeon Right 30 sec. Pigeon Left 30 Sec. Childs Pose 30 sec. Greatest Stretch Right 30 sec. Greatest Stretch Left 30 sec....