CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General Run 800m @ gradually increasing intensity B. Mobility B1. 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA B2. 2 x 5 sots press at decreasing hip height https://www.youtube.com/watch?v=9bPt7FW4umw https://www.youtube.com/watch?v=tQ5xm-gdkcc https://www.youtube.com/watch?v=HbmeJEqJ2WE C. Specific 1. 3 x 100m sprint rest 30 seconds between 2. 3 sets 5...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets 1 min. Row 20 sec. OH KB March 8 Table Top Glute Bridges 5 Push Up to Down Dog 20 Shoulder Taps . Specific Beginner - Plank shoulder taps - Inchworm to plank + shoulder taps - Inchworm Int + Advance: - Pike shoulder taps -...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 60 seconds Machine @Low intensity 10 Plank to Toe Touches 10/10 Side Plank Leg Lift 10 Band Pull Apart 10 Behind the neck press 5 Banded OHS B. Mobility World greatest stretch 10-15 rep/side https://www.youtube.com/watch?v=-CiWQ2IvY34 C. Specific Reception drills 5-10 reps Bang bang footwork drill *Watch...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 30 sec Bird Dog 6 Plate Squats 5/5 Single Leg RDL 5 Push Up to Down Dog B. Activation 2 sets -3 Tempo Front Squats @4.2.X.1WeightliftingFront Squat (5 x 1 @90% ) TC: 15 minutes Score: Weight Scaling Op tions Beginner 5 x 2 @...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 30 jumping jacks 10 Scapula Pull Ups 8 Cossack Squats 5/5 Half Kneeling DB Press 30 sec. Frontal Plank Arm Reach B. Specific Clean 3 Pause front squats 3 Clean grip vertical jumps 3 Tall squat cleans 3 Hang squat clean Jerk 6 Tall split jerks, no...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 12 Banded Dead Bugs 10 Glute Bridges 30 sec Glute March 5 Push Up to Down Dog 10 Reverse Fly B. Specific -Slow controlled wall walks (Go as high as possible) https://youtu.be/wbMmvgmVyIg - Head stand (all) - Head stand against the wall...