CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets 1 min Row 10 PVC shoulder dislocate 5/5 Single Leg/Arm DB Clean&Press B. Specific 3 Snatch Pull 3 Tall Snatch High Pull 3 Muscle Snatch 3 Snatch Behind the Neck Press — rest— 3 Tempo Power snatch (3s up) — rest— 3 Power Snatch @50% 3 Power Snatch...

CrossFit Metric - CrossFitView Public WhiteboardWarmup (Checkmark) A. General 3 rounds EMOM 9 alternate between: -45 sec row @ increasing intensity -20 sec skipping + 10/10 sec KB windmill -20 sec banded moon bounds + 20 sec object carry @ ascending B. Mobility PNF Pigeon stretch 5 repetitions - 5 seconds contraction, pushing against...

CrossFit Metric - CrossFitView Public WhiteboardWarmup (Checkmark) A. General 2 Rounds 30 Jumping Jacks 10 Cat Cow 5/5 Single Leg RDL 10 IYT 30 sec Wall Sit 10 Scapula Pull UpsWeightliftingA: Power Snatch (Checkmark)10 singles @ 70% 8 singles @ 75% 6 singles @ 80% 4 singles @ 85% 2 singles @ 90%+ No touch'n go reps 20-minutes...

CrossFit Metric - CrossFitView Public WhiteboardWarmup (Checkmark) A. General 2 rounds 10 Banded good mornings 5 Upward to Downward Dog 20 Shoulder Taps 10Band pull apart hold in extension B. Mobility Tall kneeling banded internal rotation stretch 10/10 * Pause for 1 second at the top of each rep C. Specific Ring dip...

CrossFit Metric - CrossFitView Public WhiteboardWarmup (Checkmark) A. General 2 sets 1 min Row 5/5 Greatest Stretch 6/6 side lying clam shell 10 Reverse Snow Angels 10 alternating cossack squats 30 sec HS Hold B. Mobility Goblet squat hold + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the...

CrossFit Metric - CrossFitView Public WhiteboardWarmup (Checkmark) A. General 2 Sets 30 sec Shuttle Run 10 Goblet Good Morning 6/6 Single Arm Bent Over row 5 Push Up to Down Dog 10 Scapula Pull ups 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 WhiteboardWarmup (Checkmark) A. General 2 Rounds 30 Jumping Jack 30 sec. Glute Bridge Hold 6/6 Single Leg Glute Bridges 10 Hollow Rocks 10 Band Pull Apart 6/6 Half Kneeling LandminePress * https://www.youtube.com/watch?v=ORoOn93dnh4 B. Specific Push Jerk Drills 5 Elbow Rotations 5 Behind...

CrossFit Metric - CrossFitView Public WhiteboardWarmup (Checkmark) A. General 2 min Run 1 min Machine -Gradually building pace from easy to hard B. Mobility Piked runners calf pedals 60s C. Specific 50’/arm Bottom Up KB Carry 5/5 Dead Bug KB Pullover 5/5 Single leg RDL + Knee drive (Hold the knee drive for...