CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 sets 60 sec Jump rope 5/5 Greatest Stretch 6 Front Rack Elbow Rotations 6 alternating front to back strict press + 20 sec pause overhead @barbell 10 Good Morning with Calf Raise 5 Upward to Downward Dog B. Mobility Medball T-spine Stretch 60 seconds https://youtu.be/5JVaGTcuQko *Use...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 45 sec Row 10 scapula pull ups 15 Hollow Rocks 5 Wall Balls B. Mobility -PNF Swimmer Stretch 5 breath cycles: Inhale- contract, exhale relax & stretch https://youtu.be/gj22wrwAVjkGymnasticsA1: Gymnastics Practice (Checkmark) Pressure drills - Hollow against box - Beat swing, feet against box - Band...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 1 min Machine 8/8 Banded Monster Walk 6 DB deadlifts 4 DB muscle cleans 2 DB lunges B. Mobility PNF Pigeon Stretch 90 seconds / side https://youtu.be/QQPiREsGaQY (PNF = Contract, pushing knee down 5-6 sec, then relaxing onto elbows) C. Specific 3 sets 5 Back squats...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 sets 20 backwards arm circles 25/25’ Bottom up KB carry @ 1 x light 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 the floor. C. Specific Min...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 minutes Row or Bike 25’ Bear Crawl* 5/5 Bird dog *There is no movement at all at the spine B. Mobility Iron Cross Stretch 60sec https://youtu.be/7T9Xo5cYuP0 C. Specific 2 sets 20 Banded good mornings 10/10 lateral banded monster walks 10/10 Single arm russian kbs* *using DB working...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets 1 Min Row 10 Cat Cow 5 Push Up to Down Dog 20 Shoulder Taps 10 Band Pull Apart B1. Specific Barbell Mobility 30 sec front rack stretch on the floor 30 sec quadruped calf pedals 5 Back rack elbow rotations 5 pause back squats 5...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 Min Row -- -- -- 1 Round 5/5 Greatest Stretch 20 sec Glute Bridge Hold + 10 Reps 15 Hollow Rocks 10 Scapula Pull Ups 8 Good Mornings B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets 30 Jumping Jacks 10 Reverse Snow Angel 5/5 Half Kneeling DB Strict Press 2 Wall walks 10-20 sec Wall Facing HS Hold B. Technique (5 min) HSPU Athletes should be able to do 1 strict HSPU, otherwise athlete should work on: 3 Sets 5...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 60sec Machine@ easy 30sec Air squats 60sec Machine @ Moderate 30sec "IYT" 60sec Row/Bike/Run/Ski @ Hard B. Mobility Half kneeling hip flexor stretch 3 sets of 5 reps w/ 7 sec hold contraction https://www.youtube.com/watch?v=Hmec1bQBQOE C. Specific 2 sets 20 banded monster walks 6 Wall balls 5 Pause Back...