CrossFit 007 – CrossFit
dynamic stretching is included as part of the warm up today. any additional pre-wod stretching is on your own.
Wall Ball Relay (No Measure)
In Teams of 2:
Coach will call an exercise for the athletes to perform from one end of the gym to the other.
The first athlete in the team will do the exercise down to a wall ball on the other end.
Once they reach the wall ball, they must perform 5 wall balls.
When finished, athlete one will sprint back and tag their partner.
Their partner does the same thing.
Each round, the losing teams must do 3 burpees.
Coach’s Choice Butterfly or Kipping Skill Work
Pull-ups (EMOM 10 min.)
use this time to practice butterfly or kipping pull-ups or a drill
60 Deadlifts (185/125)
45 Toe to Bar
30 Front Squats (135/95)
15 Tire Flip Jumps*
*Flip the Tire, jump to the middle, jump to the other side=1 rep.
Scaled: Ask the coach about scaling options that are just right for you 🙂
cat and cow (x5)