CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 5/5 Single Leg Glute Bridges 20 sec hollow Hold 5 Push Up to Down dog 10 Cossack Squats 15 Calf Raises B. Mobility Dynamic hip to lat slide stretch 10 reps/side https://youtu.be/kvU7yo68RtU C. Specific 12/12 Banded monster walks 12 Good Mornings with an empty...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 10/8 cal Row 10 Hollow Rocks 10 Lying W-Y B. Mobility PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as you can while maintaining lock out and retraction in the scap C. Specific 2 sets -3 push-up to downward dog -5 bent over BB...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 60 sec Machine @ easy 30 sec Banded good mornings 60 sec Machine @ Moderate 30 sec Alternating Deadbugs 60 sec Machine @ Hard B. Mobility 60sec Quadruped calf pedals https://youtu.be/Ohyf69vbHbA C. Specific 3 sets 3/3 Single leg broad jump 10 Heavy russian KB swings 6-8 Cal MachineMetconMetcon...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds 1 minute Bike/Row/Ski @easy 3 Sky touches (hold every rep for 10 seconds at the top) B. Mobility Mini band foam roller wall slide 10 repetitions, slow and controlled https://www.youtube.com/watch?v=VUOVGr8cao0 C. Specific 2 sets 10/side Split stance PVC Pallof Press https://www.youtube.com/watch?v=IU6yaUI6Dbg - 10...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General EMOM 6 Odd- 5-10 Burpees Even- 5 inchworms B. Mobility World's greatest stretch 5/5 C. Specific 10-12 Hang Muscle clean 10-12 Hang power cleans 4-6 Front rack elbow rotations 5 Pause front squats 10 Tempo power cleans* *Tempo the descentWeightliftingPower Clean (E2MOM x 6 10 Unbroken Power Cleans @60% )TC:...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General EMOM 6 M1: 45 sec Row M2: Upward - Downward Dog Reverse Lunges Alt. V-Ups B. Activation 2 sets 6/6 Single leg, Dual DB, RDL 8 Alternating Unweighted step upsAgilityAgility Drills (Checkmark)Icky Shuffle, 3 point Icky Shuffle, 4 point Hop Scotch Lateral high knees Forward shuffleTC: 15 minutes ()MetconMetcon (Time)For...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets 10 Air Squats 10 Plate ground to overhead 10 Cossack Squats 10 Wide Stance Good morning B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw C. Specific 2 sets 5 Wide stance glute bridge 3 Squats...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 1 min row @ easy 100 meter run @ easy 5 Push-ups 10 Scorpions 12 Reverse Snow Angels B. Specific Drills Row- 50m Legs only 50m Legs + hips 50m Hips + arms only 100m Full stroke Run- 20 Seated Arm action: https://youtu.be/XiES8Mygfj4 50’ A skips x...