CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 sets 10 Cal Row 5/5 Greatest Stretch 10 Hollow Rocks 5/5 Single Leg Glute Bridges 10 Russian KB swings C. Specific 5 Deadlifts 5 Tall High Hang Muscle Clean 5 Hang Power Cleans 5 Front Squats 5 Beat Swings then organize equipment and 3 repsfor each movementMetcon12 Days of...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 10 Hip Rotations 90/90 20 sec. Glute Bridge Hold + 10 reps 5 Upward to Downward Dog 10 Band Pull Apart 10 Banded Strict Press 10 Scapula Pull Up B. Specific 3 Tall muscle clean with elbow rotations 3 Clean Pulls 3 Tempo Power Cleans 3...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 30 Jumping Jacks 25' samson stretch lunges 30 air squats 25' Banded Monster Walk https://youtu.be/8SSYSlpOqrM B. Mobility Banded hip mobilization 10 in and out/side https://www.youtube.com/watch?v=qvT6u7JV0zU C. Specific 2 Sets 4/4 Single leg Hip Thrust 4 Deep Squat T-spine rotations 4 Broad jumps (TnG)WeightliftingA: Back Squat (6 x 8 @60-70%...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets 1 min. Row 30 sec. HS Hold 10 RDL 5/5 Half Kneeling Bottoms Up Kettlebell Press (Light)https://www.youtube.com/watch?v=p2OiIevNrnc&ab_channel=PowerMonkeyFitness B. Mobility Prayer stretch 5 deep breaths https://www.youtube.com/watch?v=umCOjch2kG0 C. Specific 3 sets 20 second wall facing hs hold w/ shoulder taps 3-5 strict hspu practice* -Rest 60 seconds between...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 30 Jumping Jacks 10 Push Ups 6 Rotating scorpions 5 Explosive push-ups/kneeling push-ups 10 Empty bar bent over rows B. Specific (Bench) 2 sets 5 Empty bar floor press, control descent *focus on the scapular region, avoid shrugging. C. Specific (Metcon) 3-5 reps on each...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 1 min row or bike 5 Upward to Downward Dog 12 Glute Bridges 10 banded pull aparts 10 PVC shoulder dislocates B. Specific Gymnastics 2 sets 3 Scap pull + box hollow body* 5 Glide swings 7 pause ring rows** https://youtu.be/iu7CjzonbZE C. Specific Metcon 2 sets...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds @increasing intensity on each round 1 minute Row or Bike 25’ Bear Crawl (There is no movement at all at the spine) 5/5 Dead bug (Hold every rep for 3 seconds) B. Mobility PNF elevated pigeon stretch on box 3-5 reps/side -...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 30 Jumping Jacks 30sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA 5 KB Deadlifts + 5 Russian KB swingsMetconA2: Team Version (No Measure)In Teams of 3 18 Rounds 15 Burpees DB/KB Tall Kneeling Goblet Hold 24/16 KG or 50/35lbs 20 Pull Ups Team Flow Rd 1....

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 30 seconds single unders 4/4 Shrimp squats or Cossack squats 30 seconds double unders 10 V-ups 30 seconds triple unders or crossovers or a cool rope trick B. Mobility Couch stretch 45 seconds/side B. Specific 2 sets 5 Cal Row @ hard 3 Odd object’s 30 seconds...