CrossFit Metric - CrossFitView Public WhiteboardWarm Up (No Measure) A. General 2 Sets 1 Min Row 5/5 Greatest Stretch 10 Reverse Snow Angels 10/10 Single Leg Glute Bridges 30 sec. Plate Ground to OH 30 Jumping Jacks B. Specific 3 Snatch Pull (1s Hold at the top) 3 High Hang Snatch High Pull 3 Muscle...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets 1 min Row 10 Rotating Scorpions 10 Reverse Fly 6/6 Clamshell Side Planks (1s pause) B. Mobility Prayer stretch 2 x 5 deep breaths https://www.youtube.com/watch?v=f_o6EYUZ0xE C1. Specific 10/10 Unilateral glute bridge 10 Empty Barbell Hip ThrustWeightliftingA: Metcon (Weight)Hip Thrust 3 x 12reps @RPE 7 Rest 60-90 seconds...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets 30 Jumping Jacks 5 Push Up to Down Dog 6/6 Greatest Stretch 10 Reverse Snow Angels 20 Straight Arm Lat Pull Down 5/5 Dead bug (Hold every rep for 3 seconds) B. Mobility 5 Wall Slides 5/5 Side Lying T-spine rotation* 20/20 Sec. Banded Lat Stretch https://youtu.be/VhlwdvmkWqI ...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds 30 secs on, 30 off - Row - In and out squats (on plate) - Plate ground to OH B. Mobility 10 Cat Cow 5/5 T-Spine Rotations 10 Hip Rotations 90/90 C. Specific Third pull: 3 Tall muscle clean 3 Tall Power Clean — First pull: 3 Tempo Clean...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets 45 secs DU or SU 10 Knee tucks/V-ups 30 sec Handstand Hold 6/6 Half kneeling DB Strict press B. Mobility Banded wrist rocks 2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds https://youtu.be/NCPxGWf092I?t=131GymnasticsA: Metcon (Distance)Every 90 sec. HSPU 10 x 2 @...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 30 sec Machine sprint 25/25’ Single KB OH Carry @ heavy B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the exhale https://youtu.be/9LJDGUulS_8?t=418 C. Activation 2 sets 5/5 Single arm bench press* 5/5 Dead...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General Alternating Tabata -Machine @ mod-hard -Hollow body B. Mobility Banded overhead lat stretch 30s/side C. Specific Practice the  DB Snatch mixed with some burpee climb up overs.A2: Team Version (Time)Team of 3 In a conga line format, each partner must complete 6 rounds of 10 Burpee...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 5/5/5 "I Y T" 10 Quadruped Bird Dogs 10 Beat Swings 10 KB Deadlift 5/5 KB Halo* https://youtu.be/-9BoDgRuelk B. Specific 2 Sets for Quality 5 Am. KBS 3 BMU / Jumping BMU / Banded Pull UpGymnasticsA: Metcon (Time)For time 50 KBS 24/16kg 30 Bar Muscle-ups TC: 10 min ...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General Tabata Perform 2 tabata intervals/movement - Air squats - Plate ground to overhead - Burpees - Row B. Mobility Quadruped rear shoulder stretch 30 sec/side https://youtu.be/eYovIztVZos C. Specific (before metcon) 5 RDL 5 Muscle clean 5 Strict press 5 Power clean + pause + Jerk 5 Power Clean and jerksWeightliftingA:...