CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 1:00 min Easy Shuttle runs 15 V-ups 5 Zercher Good mornings B. Mobility Couch stretch 30 seconds/side C. Specific Build up the Zercher SquatWeightliftingA: Zercher Squat (4x8 @ 30-40% Back Squat Max )TC: 12 min Score: Weight Scaling Options Beginner 4x8 Goblet Squat @Moderate Intermediate As Written ...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds 1 min Row @ Easy-Moderate 10 Air squats 5 Med ball push press* 3 scap pull + hollow body https://youtu.be/iu7CjzonbZE *Elbows in B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw C. Specific 3 rounds 5-10 Wall balls 4-6 pull-ups 6-8...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 30 Sec Shuttle Run 5 Hindu Push Ups 20 Shoulder Taps 10 Spiderman Stretch 10 Glute Bridges B. Mobility Rotating scorpions 60 seconds C. Specific 3 sets 5 x 1&1/4 push-ups* 5 Bench press @ascending * https://youtu.be/Ud9_7anNdjU *Beginners can do these hand elevatedWeightliftingFloor Press (Tempo Floor Press 4 x 6...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 min machine, easy pace B. Mobility 4 Inch worm/ DWD/Lizard Barbell Front Rack/Thoracic Spine Rotation 5 Clean Grip RDL C. Specific Pull: -3 Clean lift offs (floor to above the knee) -3 clean pulls Reception: -3 Tall muscle cleans -3 Rack deliveries -3 Tall power cleans -3 Front...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets: 5/5 Worlds Greatest Stretch 10 Bottom of Squat with arm reach 0:30 Hollow Hold 6/6 Reverse Snow Angels 5 Upward + Downward Dog 10 Banded OH 30 Jumping Jacks B. Mobility Banded Lat Stretch 30 seconds each side C. Specific 2 sets 3 Back squats 3 Snatch Btn...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 60sec Row/Bike/Run/Ski @ easy 30 Banded good mornings 60sec Row/Bike/Run/Ski @ Moderate 30 "IYT" 60sec Row/Bike/Run/Ski @ Hard B. Specific 2 rounds 3 Cleans @increasing weight 3 ring dips (or push-ups/box dips) rest 30sec-1min 2 rounds 3 Deadlifts 3 HSPU (or DB push press/piked hspu)MetconA1: Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 20 Monster Walks 7/7 Single Leg Glute Bridge 20/20 Copenhagen Side Plank 10 Plate Squats B. Mobility 10 Hip Rotations 90/90 Banded ankle stretch 10 repetitions/side https://www.youtube.com/watch?v=g2iCns6dTnIWeightliftingA: Back Squat (3 x 10 @55-60% Rest 2-3 minutes between sets)TC: 10 min Scaling Options Beginner 3x 10 @ controlled...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 30sec Bike/Row/Ski/100m Run 5 btn press 10 Banded pull aparts B. Mobility Banded wall slides 7-10 reps slow and controlled C. Specific 2 sets 7 Tall kneeling Banded Angels 5 x 1 1/2 pressWeightliftingA: Shoulder Press (5x5 @ ascending to heavy from 60% )TC: 15...