Open 2017 4.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP: 2 Lengths Dynamic Stretch of your Choice (with a light DB) 5 Goblet Squats 5 DB Push Press Each Arm 5 Plank Rows Each Arm Pre-WOD Stretching Thruster Stretching 1 (No Measure) 30 sec each: Bent Over Body Twists Front Rack Stretch Behind the…


Open 2017 4.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP of: 21 Jumping Bar Taps 7 Banded Good Mornings 7 Banded Pull Aparts 7 Hang Cleans 7 Shoulder Press Pre-WOD Stretching Banded OH Distraction Banded Tricep Perfect Stretch: 3x each side Weightlifting Push Jerk (EMOM for 6 min: 3 reps @70%) Metcon Ballers and…


Open 2017 4.1

CrossFit 007 – CrossFit Warm-up All Around Warm Up 004 (No Measure) 2 laps each: High Knees Butt Kickers Kareoke Side Shuffle Over Unders Ape Shuffle High Knee Skips Dyno Walk (1 length) 10 Ankle Bends each side against Wall Inch Worm (1 length) Pre-WOD Stretching Rising Suns Leg Swings Spider Crawl Elbow Drop Boot…



CrossFit 007 – Gymnastics


Metcon (No Measure)

4 Rounds:

8 L-sit leg raises on dip bar

30 Sec. Ring plank hold

8 Ring push-ups @ 21X1

*30 Sec. Rest b/w movements*

Knee tucks

30 Sec. Forearm plank

HR Pushups

Open 2017 3.6

CrossFit 007 – CrossFit Warm-up Instead of doing the reps as a buy in to the WOD, just complete them at the end of warm up before stretching. 🙂 Agility Ladder Races (No Measure) Split the Class into 2 teams: one on each ladder. The coach will call out an exercise and each team must…


Open 2017 3.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 20 Jumping Jacks 10 Ring Rows 1 Barbell Complex: 3 Down Ups + 3 Hang Snatch + 3 OHS Pre-WOD Stretching 5-10 each: Pass Throughs Ninja Warriors Reverse Pass Throughs Shooters PVC Good Mornings Perfect Stretch (3x each side) Circle the Body: 10ea: Neck…


Open 2017 3.4

CrossFit 007 – CrossFit Warm-up Buddy Warm Up (No Measure) After Each Exercise, Ask you partner the following questions and pick ONE thing you learned about your partner to share with the group: 200m Run Q: What are your 3 favorite CrossFit movements? 10 Ring Rows Q: How many people are in your immediate family?…


Open 2017 3.3

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…