AnnouncementsOpen shirts are in!! If you ordered a shirt, please let one of the coach's know and they will grab it for you!CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 4mins Alternating Tabata: - Hollow rocks - Box step ups - V-ups - Rotating Scorpions B. Specific Part A 2 sets -...

AnnouncementsOpen shirts are in!! If you ordered a shirt, please let one of the coach's know and they will grab it for you!CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 30 Jumping Jacks 15 Hollow Rocks 5 Push Up to Down Dog 10 Squats Jumps 8 Bottom of Squat...

AnnouncementsFor those who signed up to participate in the Open, you should have received an email from your Team captain. If you signed up and did not receive a message please let one of the coaches know!!CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 1...

AnnouncementsFor those who signed up to participate in the Open, you should have received an email from your Team captain. If you signed up and did not receive a message please let one of the coaches know!!CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 45...

AnnouncementsFor those who signed up to participate in the Open, you should have received an email from your Team captain. If you signed up and did not receive a message please let one of the coaches know!!CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds 8/6...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 min Machine @ increasing intensity B1. Mobility Prayer stretch 2-3 sets of 5 deep breaths Rest as needed between sets https://www.youtube.com/watch?v=umCOjch2kG0 B2. Mobility Half kneeling hip flexor stretch 5/5 reps @ 7 sec hold- Glute contraction https://www.youtube.com/watch?v=Hmec1bQBQOE Running drills: - Arm action drill:...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds 10/8 cal Machine 6/6 Clamshell Side Plank 8 Plate Squats 6 pause ring rows 10 Beat swings B. Metcon prep 2 sets @ working weight 3 Thruster 5 CTBGymnasticsA: Skill Practice (Checkmark)Kipping/Butterfly Technique Pull ups Kipping - Box assisted beat swing - Beat Swing - Box Lat...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up General 2 Rounds 10 Cat Cow 8 Iron Cross 45 sec Frontal Plank 8/8 Single Leg Glute Bridge 30 Monster WalksWeightliftingDeadlift (10-8-6-4-2) Every 2:30 50% 60% 70% 80% 90%Extra AccessoryA: Upper Body (No Measure)Every 2 min for 4 Sets 6 Bent Over Rows @heavy 12 DB Strict Press @moderate 10 Push UpsAdd Tempo...