CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 30 Jumping jacks 10 Hamstring Bridge 5/5 Single Leg glute bridges 5 Squat Jumps C. Metcon Specific 3 sets 4 Box jumps @ increasing height 3/3 DB Snatch 6 Wallballs @ 30/20 or higher targetWeightliftingBack Squat (1 Rep Max)Every 2 min. 10 @Barbell 8 @ 50% 6...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 200m Run Into 2 Rounds 5 Inch worms 10 Reverse Snow Angels 10 Scapula Pull Ups Into 200m Run B1. Mobility/Activation PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as you can while maintaining lock out and retraction in the scap B2. Mobility/Activation 10-20 seconds Hollow body hold with...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 30 seconds Row/Bike/Run/Ski @Easy 5 /5 Single Leg Glute Bridge 5 Stiff leg burpees B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back https://www.youtube.com/watch?v=1RohXn9h21c C. Activation 3 sets 30 sec hollow...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds 60 sec Row/Bike 30 secs Hollow Hold 5 Push Up to Down Dog 15 I-Y-T B. Mobility Lat stretch 10 rep/arm - Contraction for 7-10 seconds - stretching for 10 seconds https://www.youtube.com/watch?v=2F-wH4sDFhoGymnasticsGymnastics (AMRAP - Reps)1. Max rep Wall facing HSPU then 2. 4x 80% of your...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 30sec Easy Row or Bike 30sec Air Squats 30sec Moderate Row or Bike 30sec Deficit calf raises (Double leg) 30 sec Hard Row or Bike https://youtu.be/yEISAXTM680 B. Activation 3 sets @ascending 10-7-5 Strict press @light, mod, mod-heavy 12 I-Y-TWeightliftingPush PressMetconMetcon (Time)With a partner 5 rounds for...

AnnouncementsEaster Weekend Hours Friday- 8am,9am, 10amSaturday- Regular HoursSunday- Regular HoursMonday- 8am, 9am, 10amCrossFit Metric - Olympic WeightliftingSnatch Drills (25-mins)Empty Bar Drills for Positions Muscle Snatch (Pubic Bone + Above Knee + Floor) Squat Snatch from Pubic Bone 7-singles at 40-60% Squat Snatch from Above Knee 7-singles at 50-70% Squat Snatch...

AnnouncementsEaster Weekend Hours Friday- 8am,9am, 10amSaturday- Regular HoursSunday- Regular HoursMonday- 8am, 9am, 10amCrossFit Metric - CrossFitView Public WhiteboardWarm-up N/AConditioningConditioning (Distance)On machine of your choice (no running) Warm up 5 minutes 2 rounds of: [ 2 x (2 mins @ high resistance, low cadence 2 mins @ low resistance, high cadence) 2 min...

AnnouncementsEaster Weekend Hours Friday- 8am,9am, 10amSaturday- Regular HoursSunday- Regular HoursMonday- 8am, 9am, 10amCrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General EMOM 8 odd- Easy Machine 45 seconds even- 3 burpees + 6 box step ups + 3 beat swings + 6 Alt. Cossack squats B. Mobility/Activation World greatest stretch 10-15 rep/side ...

AnnouncementsEaster Weekend Hours Friday- 8am,9am, 10amSaturday- Regular HoursSunday- Regular HoursMonday- 8am, 9am, 10amCrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 10 Scapula Pull Ups 5/5 Single Leg KB RDL 10 Goblet Good Mornings 30 sec. No Push Up Burpees B. Activation 2 Sets 5/5 Band pull down* 7 Pause ring rows ...

AnnouncementsEaster Weekend Hours Friday- 8am,9am, 10amSaturday- Regular HoursSunday- Regular HoursMonday- 8am, 9am, 10amCrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 30 Jumping Jacks 12 Curtsy lunge 5 Inchworms 12 Wall balls B. Mobility/Activation PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot...