CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 10/8 cal Row @increasing intensity 4/4 DB Russian swing, one arm 4/4 DB high pull, one arm 8 DB snatches, alternating* *Work on the overhead return: Dropping the DB into the hand. B. Mobility Quadruped rear shoulder stretch 30sec/side https://youtu.be/eYovIztVZosGymnasticsGymnastics Drills (Checkmark)C2B practice,...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 10 Plate ground to OH 30Double unders/Single unders 15 Plate bent over IYT 20 Shoulder Taps 10 PVC OHS B. Activation 2 Sets - 5 Snatch grip RDL - 5 Snatch High Pull -5 Snatch Push Press C. Specific (after Drills) Take 2 minutes to practice...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 60 seconds Row @Low intensity 10 Alt. V-Ups 10 Rower Curls B. Activation 2 sets 30-45 sec chair hold against wall 8 Band squat pull through 8 Banded sumo deadlift* *Band attached to rig pulling pvc or empty bar away https://youtu.be/VsbMhiiMRHk C. Specific (Metcon) Go...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General Tabata 2 intervals @ each movement - Air Squats - Jumping Jacks - Forward lunges - Jumping Knee tucks* * For those you can’t jump, replace with standing one leg knee tucks B. Mobility Couch stretch 30 sec/side C.. Activation 25'/25 Banded Monster Walk 6/6 Bulgarian split squats 6/6...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General Activation 2 Rounds 30 sec High Knee Run 6 burpees 10 plate ground to overhead 10 Hollow banded lat pull downs 5 scap pulls B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50---> https://youtu.be/9LJDGUulS_8 C. B mu skill progression 3...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 5mins Row or Bike -Gradually building pace from easy to hard B. Mobility Soft tissue mobilization With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side - Spinal erectors + Glutes/Hamstrings C. Specific Amrap 5mins -5 Pike ups -7 Russian kb swings @light -9 Air...

AnnouncementsNEW Morning Class Times5:45am and 6:45amStarting Monday March 13thCrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 min Row/Bike/Ski/Run At the top of each min: 3 hollow rocks 3 close stance air squats B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General Tabata (4sets of TABATA each*) - Plate hops - Plate ground to overhead @25/15 lbs - Plank Knee to Elbow - Burpees *4x20 sec on / 10 sec off, not 8 B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 60 sec Bike/Row/Ski @easy 30/30 sec couch stretch 45 sec Bike/Row/Ski @mod 30 Jumping Jacks 30 sec Bike/Row/Ski @hard 12 Alternating curtsy lunges B. Mobility Iron Cross Stretch 60sec https://youtu.be/7T9Xo5cYuP0PowerPower (Checkmark)4 sets of 5 Slamball + 25' Broad jumps Rest 60 seconds between sets Scaling Options Beginner 5...