CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets 10 Hip 90/90 Rotations 7/7 Single leg RDL  @empty bar 10 Rotating T spine squats 10 PVC Behind the Neck Press 5 Push Up to Down Dog 20 sec. Handstand Hold B. Specific 2 sets 5 Snatch lift offs 5 Hang Snatch pull 5 OH...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 10 rotating scorpions 10 Push Ups 20 Hollow rocks 10 Table Top Glute Bridges 10 Ankle Rocks 5 Aggressive Ring or bar beat swings 30 sec. SU/DUGymnasticsA: Metcon (4 Rounds for reps)4 sets 5 DB Glute Bridge Floor Press 2x50/35lbs 3-5 Ring or Bar Muscle-ups 5-7...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 6mins Row @top of every 2 mins: 5 Banded rows + 10 Good Mornings B. Mobility Single leg deficit calf raise 30 sec/side https://youtu.be/yEISAXTM680 C. Specific 3 sets 10 KB SDHP 15 sec/leg of single leg plate hops 5 Beat swings + 5 V-ups 6 Alternating Cossack...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General EMOM x 9 1. 100m Run 2. 30sec Banded good mornings 3. 30sec low box jumps B. Specific 3 sets -10 Kettlebell swings -5 hspu -25ft butt kicks C. Ramp up Build up the deadlift to 3 reps @ slightly heavier than working weightMetconA: Metcon (Time)With...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 15 Cal Row 10 Sup Grip External Rotation with band 5 Wall Slides 6 Barbell Elbow Rotations 5 Strict Presses 30/30 sec Side Plank C. Specific: Jerk Drills Focus on a strong but shallow dip @ empty bar 5 jerk dips 5 tall jerks 5 Split jerks ...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 30 Jumping Jacks 10 Scorpions 8/8 Single Leg Glute Bridges 10 Cuban Press 10 Beat swings 10 Kb Swings 5 Squat Jumps B. Specific 5 min. of skin the cat progression Set rings up at the floor like in the video and have athletes use it...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 5/5 Greatest Stretch 10 Rotating T spine squat 5/5 Single Leg RDL 30 sec. Wall Sit 15 Hollow Rocks B. Specific 5 Front rack elbow rotations 3 Hang clean pull high pull 3 Tempo power cleans 3 Pause Front squats (2 sec. in the bottom) - 3 Squat...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets 1 Min Row 5 Push Up to Down Dog 12 Reverse Snow Angels 10 Table Top Glute Bridges 10 V-Ups B. Mobility Prone PVC shoulder dislocates 10 reps https://youtu.be/JEWmoIwYUb0 C. Specific 3 sets 3-5 Beat swings 3-5 Transition mu Transition Mu Beginner: https://youtu.be/QYFJ108HOC 8 Intermediate : https://youtu.be/vs_ZlCrxf Q4 Advanced :...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 1min Easy Row or Bike 30sec Scorpion 1min Moderate Row or Bike 30sec Full squat T-spine rotation 1min Hard Row or Bike B. Mobility 10 Hip 90/90 10 Cat Cow with wrist stretch C. Specific 2 sets -10/10 Banded monster walks -4 Jumping tempo squats @4sec down...