CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 rounds 30 sec Jumping Jack 10 Lunges + Twist 5/5 Russian one arm KBS 5/5 KB Windmills B. Mobility 2 sets 10 Alternating Scorpions 5/5 World's Greatest Stretch 10 Cat cow C. Specific 2 Sets 30 sec High Knee Run 10 Wall Balls 30 sec. But Kicks 10 KBSMetconA: Metcon (Time)For...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 10 Banded Pull Apart 5 Push Up to Down dog 10 Glute Bridges 20/20 sec Side Plank 10 Banded Row 10 Goblet Good Mornings B. Specific Ring Muscle up progression 2 sets: Beginner: -5-8 False grip Ring rows -5-8 Pause ring dips/Hand release push-ups Intermediate: -1 Ring mu negative as...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 1 min row or bike @easy 5 Inchworms 45 sec row or bike @mod 10 Reverse Snow Angel 30 sec row or bike @hard B. Activation 2 sets 20 Sec Hollow Hold 20 Sec Arch Hold 10 Banded Straight arm lat pull downGymnasticsA: Metcon (8 Rounds...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 Rounds 60 seconds Machine 5/5 Deadbug 5/5 Cossack squats 30 sec. Hollow Rocks B. Mobility Goblet squat hold + shift 2x 10 seconds stretch/ankle. Stand up for 10 seconds before the next set https://www.youtube.com/watch?v=ShvTpCsgTiw C. Specific 2 sets @55 and 65% 5 tempo squats (tempo 4 sec. descent) 5...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 3 Rounds 20 sec Machine @ easy 10 sec Machine @ hard 50’ Bear Crawl with a light DB in each hand B. Mobility Foam roller wall slide with mini band around wrist 10 repetitions slow and controlled C. Specific 4 Banded Piked HSPU* 8 Alternating...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 3 rounds 400m run 6 Ring rows + pause 6 Russian KB swings B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back https://www.youtube.com/watch?v=1RohXn9h21c C. Specific 3 sets: 4 RDL- increasing the load each set 8 alternating...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. Warm-up Games Pizza Tag or Cow Tipper Tag B. Activation 3 sets 5/5 Single arm, single leg DB RDL’s 5 Hanging straight leg raises 10 Alternating curtsy lunges 50 ft A skip + 50ft gradual sprintMetconA2: Metcon (Time)Team Version In teams of 2 For Time 1600m Run...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 Sets 1 min. Row/Bike 6/6 Greatest Stretch 6 Alternating Scorpions 12 Reverse Snow Angels 5 Push Up to Down Dog 10 Hollow Rocks C. Specific drills - 5 High pull into Snatch https://youtu.be/fWNO55vg4SE - 5 Pause in extension + Snatch https://youtu.be/7n3C8gGncwU -5 Tempo Snatch *Reception should be at varied...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 rounds 10/8 Cal row 10 Hip 90/90 Rotation 20 seconds in a deep Goblet Squat 20 Plate in and out 10 Alternating Bird dogs 5/5 Single leg glute bridge C. Ring mu prep(pre-metcon) Beginner: Body Rows, find appropriate angle Intermediate Slingshot RMU: https://youtu.be/4Dgy_b28Olg Advanced: Swing on rings RMU reps, 2-3WeightliftingA:...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 rounds 10/8 Cal 12 Plank to Toe Touches 10 Hollow rocks 20 sec. Handstand Hold B. Mobility Prone PVC press 10-15 repetitions https://www.youtube.com/watch?v=vEcXOdAYOHEGymnasticsA: Metcon (AMRAP - Reps)EMOM 10minutes M1- 2-5 Strict HSPU M2- 10-15 Slam BallsScaling Options Beginner 4-8 DB Z Press @ moderate Intermediate 3 Feet On Box HSPU Perform 4...