CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General Amrap 5 minutes 20 second machine 5 med ball squat cleans 5 Medball front squats 5 plank into downward dog B. Mobility/Activation Calf pedals 2 x 30 seconds 2x 6 Hip Hikes https://youtu.be/IJhivBLXVkk C. Specific Prep 2 sets 30 seconds banded march https://youtu.be/a2QH1qOB36o 30 seconds mountain...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds 30sec Bike/Row/Run 10 glute bridge floor presses 10 inchworm (no push up) B. Mobility Push-up plank to shoulder extension on parallette or boxes 10 repetitions https://www.youtube.com/watch?v=FBqJU7k6-w8 C. Specific 2 sets 100m Row @ fast 3-5 reps on each DB movement 50’ A skips 50’ Butt...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 30 sec Wall Sit 10 Hamstring Bridge 16 Quadruped Shoulder Taps 10 Reverse Snow Angels 5 Plate Squats B. Specific 5 OH squats 5 Snatch balance —- 5 Low hang snatch deadlifts 5 Low hang snatch high pulls, tempo from low hang to power position 5 Low...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 60s Ski/Bike/Row 10 Rotating Scorpions 10 Rotating 90/90 hip stretch 30 sec Hollow Hold 8 Banded Chest Rows 8 Push Up to Down Dog B. Specific Ascending box jump progression: 5 bounds in front of box 3 bounds + 1 box jumps + 3 bounds 3...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 400m jog/2 min bike or Row 2 sets 10 Plate Ground to OH 20 Plank Shoulder Taps 5 Push Up to Toe Tap 10 Glute Bridges 20 sec Glute Bridge March B. Mobility PNF Front rack mobility 5 reps per side -contract 3sec -stretch 3sec https://youtu.be/hTNIJLT3_us C....

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 14 Banded Dead Bugs 10 Air squats 10 Reverse Fly 5 Beat Swings 10 Plate Good Mornings + Calf Raise B. Metcon: Snatch Cycle Drills 7 No hook, no contact, hang muscle snatch 7 BtN snatch push press 7 Power Snatch with pause @...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 30 Jumping Jacks 30 Monster Walks 10 Cossack Squats 10 Banded Pull Apart 5/5 Half Kneeling DB Strict Press 12 Alt. V-Ups B. Specific Metcon 2 sets 20 sec OH sit-ups 20 sec Hspu / Pike HSPU 20 sec DB lungesWeightliftingBack Squat (1 x 8...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General AMRAP 5 minutes 10 In and out squat jumps 5 Plank to downward dogs 5 Plate ground to overhead B. Mobility/Activation Unilateral quadruped hip ext. 3 x 5/5 https://youtu.be/wxjGrNn7x1U C. Specific 5 RDL 5 Muscle clean 5 Hang power clean 5 low hang...