CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 10 Hip Rotation 90 5/5 Clamshell Side Plank (3s) 7 RDL 7 Bent Over Rows 20 Shoulder Taps 30 sec Plate in and out B. Mobility B1. Leg swings 10/10 Front to back 10/10 lateral B2. Goblet squat + shift 3 x 10 seconds stretch/ankle. Stand up...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 30 Jumping Jacks 5/5 Greatest Stretch 8 Table Top Glute Bridges 10 Banded Pull Apart 10 Plate G2OH 20sec OH Hold B. Mobility Handstand superman drill 10-15 repetitions https://www.youtube.com/watch?v=Dxb0aGEAMFs *for members who can't go upside down, use a pike position from a box or even from...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 60 seconds Row/Bike/Run/Ski @mod-hard 10 Alternating 90/90 hip rotations 10 Reverse Snow Angels 5 Push Up to Down Dog 7 Jumping air squats B. Mobility Elevated Banded ankle rocks 2 sets of 10 /side, hold every stretch for 2seconds https://www.youtube.com/watch?v=ILSbK8RnGdIMetcon Open Workout 23.3 ...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General Tabata- 2 intervals on each movement 20 sec on/10 sec off -run/row -Single leg, single arm DB RDL *Alternate each interval -scorpions -pause air squats B. Activation 2 sets 20 Light banded GM’s 3-5 push-ups + pause @1” off the floor on the way down* 6 Alternating Cossack...

CrossFit Metric - CrossFitView Public WhiteboardOPEN WARM UP2 Sets 1 min Row 5/5 Greatest Stretch 10 Banded Pull Apart 5 Push Up to Down Dog 10 RDL @barbell then 5 Snatch High Pull 5 Hang Power Snatch 5 Behind the neck Snatch Press 5 OHS -rest- 2-3 Sets 2 wall walks 20 DU/SU 5 Power Snatch @increasing weight rest as necessary...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 30sec Shuttle Run 10 Hollow Rocks 5 Push Up to Down Dog 10 "IYT" B. Mobility PNF lat stretch on Rig 30 sec/arm C. Specific Metcon 2 sets 10 Wall balls 5 hang clean pull @ ascending 5 hang power clean @ ascending 5-10 second ring support...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 30 Jumping Jacks 15 Air Squats 20Banded good mornings 10 Cat Cow 5/5 T Spine Rotations 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. Specific (Drills) https://youtu.be/kHo1YedpkRE - 5-7...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 10 Hip Rotations 90 45 sec.Skipping 5 / 5Pause Clamshell Side Plank 5 Push Up to Down Dog 10 Beat Swings 10 Samson Lunges C. Specific 3 sets 4-6 Alternating Back rack lunge @ascendingWeightliftingWeightlifting (Weight)Back Rack Lunges 3 x 12 Alternating @RPE 7/10 Rest 1:30-2:00 between...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 5/5 World's greatest stretch 20 Shoulder Taps 10 Rotating full squat T spine rotation 6/6 Single Leg Glute Bridges 20 Banded face pulls B. Specific Pull Drills 5 snatch lift offs 5 Tempo Snatch high pulls 5 Hang snatch jumps https://youtu.be/RB0czoDhPcQ 5 Muscle Snatch Reception...