Saturday, September 24th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

10 Hip Rotations 90/90

5/5 Greatest Stretch

10 Lying PVC Behind the Neck Press

6/6 Single Leg Glute Bridge

10 Banded OH Squats

B. Mobility

PVC shoulder dislocate

10-12 Repetitions

-As close as you can while maintaining lock out and retraction in the scap

C. Specific Movement Drills

2 sets


Beginner: 6-8 alternating High box step ups Or Box supported pistols

Advanced: 6-8 Alternating Pistols or Weighted pistols

C2B: Butterfly

Beginner: 5 Butterfly CTB drill-

Advanced: 3-5 Pause Butterfly pull-ups-


3 OHS @ increasing intensity


A: Metcon (Time)

Team Version

With a partner, alternating Rounds

20 rounds

10 Pistols

10 C2B

10 OHS 115/75lbs
TC: 30 min

Scaling Options


8 Single leg box squats (alternating)

10 Jumping pull ups

8 OHS @ light


10 Heel Lock Pistols*

10 Pull Ups

10 OHS 75/55 lbs


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