CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure) A. General 2 sets 1 minute Jump rope (Single or DU) 10 Plate Squats 30 sec. OH Plate Hold 10 Bent Over Rows @ Barbell 10/10 Clamshell Side Plank 15 Hollow Rocks B. Mobility PNF lat stretch on floor 10 rep/arm - Contraction for 7-10 seconds - stretching...

CrossFit Metric - CrossFitView Public WhiteboardWarm Up (No Measure) A General 2 Rounds 10 Cat Cow 5/5 Quadruped T-Spine Rotations 5 push ups to Down Dog 10 Scapula Pull Ups 5 Beat Swings 5 Squat Jumps B. Mobility Handstand superman drill 10-15 repetitions https://www.youtube.com/watch?v=Dxb0aGEAMFs *for members who can't go upside down, use a pike position...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 6 minute rowing technique 2 minutes @ Legs only 2 minutes @ legs + hips 2 minutes @ full stroke, pause at catch B. Mobility/Activation Front rack bent elbow stretch 2 x/side 5sec contract + 5 sec relax https://youtu.be/-3S0gZ3xL10 C. Specific (drills) 5...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General Amrap 7 minutes Run 200m/Row 150 10 Wide stance unweighted good morning 10/10 Hip Hikes: https://youtu.be/IJhivBLXVkk B. Mobility Shoulder Hip Ext 3 x 20s on/10s Off https://youtu.be/wW-GAz2CTCM C. Specific 3 sets - A skips + 50ft sprint - Butt kicks + 50ft sprint - 200m Hips only rowing or...

CrossFit Metric - CrossFitView Public WhiteboardWarm Up (No Measure)A. General 2 rounds 1min Jump rope (single or DU) 5/5 Greatest Stretch 10 Hip Rotations 90/90 15 Russian KB Swings 5/5 Cossack Squats 10 Hollow Rocks B. Specific 2 Sets 30 Monster Walks 5 Back Squats @50 and 60 %WeightliftingA: Back Squat (5 x 7 @75%)Every 2:30 *Focus on...

CrossFit Metric - CrossFitView Public WhiteboardWarm Up (No Measure)A. General 2 rounds 6 Rotating Scorpions 5 Pike to toe touches 10 Supinated External Rotations* 10 Banded Strict Press 30 sec. Frontal Plank https://youtube.com/shorts/cmvCRNXFw_8?feature=share C. Specific 3 sets 5 x 1&1/4 push-ups* 5 Floor Press @ascending * https://youtu.be/Ud9_7anNdjU *Beginners can do these hand elevatedWeightliftingFloor Press (EMOM 10minutes 2 reps @ 70%)MetconB:...

CrossFit Metric - CrossFitView Public WhiteboardWarm Up (No Measure)A. General 2 Sets 60sec  @ Any Machine 10 Rotating Hip 90/90 8/8 Single Leg Glute Bridge 10 Banded Pull Apart 8 Goblet Good Mornings 8 Goblet Squats 2s @bottom B. Specific 3 sets 20/20 sec. Copenhagen Hold* 4 Front squat @50/60/70% *https://youtu.be/R4_i_pD1C4wWeightliftingA: Front Squat (Front Squat 1&1/4)3 x 5...

CrossFit Metric - CrossFitView Public WhiteboardWarm Up (No Measure)A. General 30sec Rotating Scorpions 30sec Scap push ups 30sec. Greatest Stretch Right 30sec. Greatest Stretch Left 30 sec. Reverse Snow Angels 30 sec. Upward to Downward Dog 400m Run B. Specific Gymnastic EMOM 6 M1- 10 Beat Swings M2- 1-3 reps of Ring mu / Strict banded RMU/ Assisted...

CrossFit Metric - CrossFitView Public WhiteboardWarm UpA. General 2 Sets 30 Jumping Jacks 10 Full squat T spine rotations 5 Squat Jumps 5/5 Dead bug (Hold every rep for 3 seconds) 10 Glute bridges 5 Snatch grip RDL 5 Snatch grip bent over row 5/5 OH Lunges B. Specific -3 Snatch pull -3 Hang high pull -3 Hang...