Powers 4.2

CrossFit 007 – CrossFit Weightlifting Warm-up Warm-up (No Measure) 6 min AMRAP of: 10 KB Swings 5 Bottom Up KB Press each arm 5 KB upright rows Pre-WOD Stretching Banded OH distraction- 1 min each side Push Jerk (3×3 @75%; 3×2@80%) Metcon Metcon (6 Rounds for time) Rx: 6 Rounds of: 12 V-ups 9 Bar…

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Powers 4.1

CrossFit 007 – CrossFit Warm-up “Jogger” Warm Up (No Measure) Athletes will jog in line around the gym for 5 min. Every so often the coach will call out an exercise i.e. high knees, butt kicks, frankensteins, side shuffle, etc. for the athletes to perform. Bergner Warm Up- Version 2 (No Measure) In a Circle;…

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Powers 3.6

CrossFit 007 – CrossFit Warm-up Animal Crackers (No Measure) Perform each for distance designated by the coach then jog back to the starting line: Bear Crawl Crab Walk Dyno Walk (opposite hand to foot touch with back leg lifted… like a tail) Frog Jumps Spider Crawl Duck Walk (walk in a squat… not the kind…

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Powers 3.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 400m Social Run- try to talk to someone new 🙂 Then 2 rounds: 10 sinlge Leg RDL each leg (use DB or KB) 5 Hang Power Cleans (empty bar) 20m Side Shuffle (get LOW) Pre-WOD Stretching Rising Suns Banded Good Mornings Leg Swings Peaks And Valleys Side…

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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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