Powers 3.4

CrossFit 007 – CrossFit Weightlifting Warm-up Any pre-WOD stretching is on your own today before class. Our coaches will have the gym open 15 min early for your convenience. Warm-up (No Measure) 3 Rounds: Row or Bike 10 Cal 10 Sit-Ups 6 Jumping Lunges or Stationary Lunges 5 Goal Posts 5 Banded Pull Aparts Time…

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Powers 3.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 20 Jumping Bar Taps 10m Bear Crawl 10m Crab Walk 10 Single Leg Line Hops Each Leg Pre-WOD Stretching Shoulder Stretching 1 (No Measure) 10 Banded Pull-Aparts 5 Scap Push-Ups 20 Arm Circles 20 Arm Swings 20 Egyptians 10 Front Raise* 10 Lateral Raise* (with…

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Powers 3.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 6 min AMRAP of: Run 200m 20m DB or KB Front Rack Walking Lunge 10 Push-Ups Pre-WOD Stretching Front Squat Stretching (No Measure) 30 sec each: Front Rack Stretch w/ PVC Behind the Back Elbow Stretch with PVC Bent Over Body Twists (FLAT BACK!!!) Spider Crawl Elbow…

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Powers 3.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) EOMOM 9 min 1. 5 Snatch Deadlift (warm up weight) Slow and Controlled 2. 6 Ring Rows with 2 sec pause at top 3. PVC sequence: 3 Jump 3 Jump Elbows 3 Muscle Snatch 3 OHS 3 Hang Power Snatch Pre-WOD Stretching 10 Pass Throughs 10 Ninjas…

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Powers 2.6

CrossFit 007 – CrossFit Warm-up Follow the Leader (No Measure) Coach picks the first leader. Everyone in the class lines up behind the leader. In a line, members begin to jog around the floor. Leader picks the exercise (i.e. skips, butt kicks, side shuffle, inch worm, frankenstein, etc). At random intervals, coach will stop the…

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Powers 2.5

CrossFit 007 – CrossFit Pre-WOD Stretching PVC Good Mornings Pass Throughs Ninja Warriors Spider Crawl Elbow Drop Samson Lunge Reverse Grip OHS Warm-up Mini WOD Partner Warm Up 5 (No Measure) Partner Warm Up! Partner 1: Row or Bike or Jog- Warm up Pace Partner 2: 15 KB Swings (53/35) 10 DL (135/95) 10 OHS…

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Powers 2.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 min Easy Bike, Row or Shuttle Run then…. 3 Rounds of: 5 Bottom Up KB Press (each arm) 7 Bent Over Barbell Rows 10 Walking Lunges Pre-WOD Stretching 10 Arm Circles Each Size Each Way Small, Medium, Big 10 Banded Pull Aparts 5-5-5 Wrist Sequence Frog…

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Powers 2.3

CrossFit 007 – CrossFit Warm-up If you would like to do any pre-WOD stretching today, please perfom on your own before class 🙂 Our coaches will be to the gym slightly ahead of class time for your convenience Coach’s Choice Agility (No Measure) Agility warm up TBD by your coach- HAVE FUN! Bergner Warm Up-…

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Powers 2.2

CrossFit 007 – CrossFit Weightlifting Warm-up Warm-up (No Measure) EOMOM for 9 min: 1. 30s Line Hops (for an extra challenge try single leg!) 2. 8 Barbell Good Mornings 3. 10 Russian KB Swings (focus on glute squeeze) Pre-WOD Stretching Rising Suns Leg Swings Toe Touch Hammy Hydrants Cat and Cow Supermans Deadlift (10×1@60% then……

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