CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General Amrap 5 10/8 cal Machine @ Ascending 10/10 Front to back leg swings 20 Seconds/side PNF lat stretch on floor https://www.youtube.com/watch?v=2F-wH4sDFho B. Specific 3 sets 20 Double unders 5 Pause Air squats 5 Russian kbs + 3 KbsMetconA: Metcon (Time)With a partner 50-40-30-20-10 Double unders (reps x...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds @increasing intensity on each round 1 minutes Row or Bike 10 Alternating Dead bugs 10 Table Top Glute Bridges 10 Alternating Bird dogs 10 Banded Pull Apart 30 sec. Handstand Hold B. Specific 2 sets 10 Scap pulls 10 Scap push 15 Straight Arm Lat Pull...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 5/5 Greatest Stretch 5 Push Up to Down Dog 30 sec Skipping 10 alternating Curtsy lunges 10 Barbell good mornings 10 Plate Squats C. Specific 5 Rack Deliveries with elbow rotation 5 Hang Clean High Pull 5 Tall Power Clean - 5 Hang Power CleanWeightliftingA: Hang Power...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 9/7 cals 5 Inch Worms 8 Spider man Stretch 30 Monster Walks 10 Rotations 90/90 B. Mobility 20 secs Russian baby makers 20 sec hip opener right 20 sec hip opener left C. Specific (metcon) EMOM 3 minutes row 20 seconds @ hard 40 seconds @ recovery Deadlift: 5...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 30 Jumping Jacks 10 Alternating Cossack Squats 10 Rotating T spine squats 6/6 Single Leg Glute Bridges 5  RDL 5 Bent Over rows B. Specific: Reception Drills 3 Snatch Pull (1 sec pause on extension) 3 High Hang Snatch High Pull 3 Muscle Snatch - 3 Power Snatch 3 OHS -  3...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets 1 min Row 5/5 Paloff Press (3 sec pause) 5 Push Up to Down Dog 10 Table Top Glute Bridges 20 Straight Arm Lat Pull DownGymnasticsA: Metcon (Weight)In 5 Sets work up to a 3 RM max weighted Pull Up * 1 set...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General Row 1 minute 30 seconds jumping jack Row 1 minute 30 seconds mountain climbers Row 1 minute 30 High knees B. Active Mobility 25’ Hamstring sweeps https://youtu.be/cgfpPeF05tI 25’ Dynamic monkey clap https://youtu.be/7z0xaoABxS4 25’ Inch worms 25’ Dynamic quad pull + reach https://youtube.com/shorts/63g504TElCs?feature=share C. Specific (Pre row) 3 sets,...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General Amrap 5 minutes 10 In and out squat jumps 5 Plank to downward dogs 5 Plate ground to overhead B. Mobility/Activation Unilateral quadruped hip ext. 3 x 5/5 https://youtu.be/wxjGrNn7x1U C. Specific 5 RDL 5 Muscle clean 5 Hang power clean 5 low hang power clean 5 power clean Ramp...

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...