Open Prep Cycle 2017 7.5

CrossFit 007 – CrossFit Warm-up FIRST: complete 30 jumping jacks as a class Clean and Jerk Warm Up 3 (No Measure) With a partner at a platform… one partner reads the exercises and coaches, the other performs the movements then switch. 1 Round Each: 5 Clean Pull 5 Down Ups 5 Down Up with Elbows…

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Open Prep Cycle 2017 7.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 6 min AMRAP of: 6 Banded Good Mornings 12 Hollow Rocks 6 Supermans 12 Leg Raises 6 Broad Jumps Toe to Bar Drill (No Measure) PVC Lat Pull Down in Hollow Position 3×5 each partner Skill Coach instruction/drills on Toe to bar and scaling Toes-To-Bar (EMOM for…

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Open Prep Cycle 2017 7.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 10-30 DOUBLE UNDERS. Yes, I want everyone to practice. If you can’t use your rope, practice with just your counting. Use speed balls if desired. 5 Kips on the Bar or Rings 5 each arm bottom up KB Press or Seated DB Press 10…

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Open Prep Cycle 2017 7.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 7 min AMRAP: 2 Lengths Side Shuffle 2 Lengths Kareokee 5 OHS with Band Overhad 10 Pass Throughs 5 Inch Worms with Up Dog 5 PVC Good Mornings 5 Slow Muscle Snatch Against Rig with PVC Partner Snatch “Pull Under” Drill with PVC (No Measure) 3×3 each…

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Open Prep Cycle 2017 7.1

CrossFit 007 – CrossFit Warm-up General Warm Up (No Measure) 3 Rounds of: 100m Run 15 Air Squats 10 Sit-Ups Pre-WOD Stretching Trunk Twists/Arm Circles Leg Swings Arm Swings Side Lunges Spider Crawl Elbow Drop Boot Strappers Supine Leg Cross Weightlifting Back Squat (8@70%, 8@75%, 6@75%, 6@80%, 6@80%) warm up at least 2 sets. Athlete’s…

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Open Prep Cycle 2017 6.6

CrossFit 007 – CrossFit Warm-up Listen Up or Burpee Up (No Measure) Have all members stand in a circle. Quickly, have everyone go around and answer one of the following questions: 1. Favorite Color 2. Quirky Hobby 3. Favorite TV show 4. Favorite Type of Music 5. How many siblings do you have 6. City…

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