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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Powers 2.1

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. Pre-WOD Stretching Behind the Neck Front Rack Stretch Wrist Sequence…

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Powers 1.6

CrossFit 007 – CrossFit Warm-up Mini Partner WOD Warm Up 2 (No Measure) In Teams of 2 10 min AMRAP: 10 Synchronized Air Squats 20 Ring Rows* *Partners may switch at any time, but other partner must hold a plank 20m Broad Jump (each person) 20m Frog Jump Each Person 10 high five push-ups 10…

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Powers 1.5

CrossFit 007 – CrossFit Warm-up 400m Social Jog (No Measure) Choose a partner to run with- try to pick someone in the gym that you have never met or that you don’t normally talk to. Coach will give a question of the day or topic to discuss. When everyone returns from the run, athletes will…

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Powers 1.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 8 min AMRAP of: 8 Box Jumps 6 DB Push Press 4 Strict Ring Dips or Dips on Box (easy; warm up level) 2 Length Dynamic Move of your choice Pre-WOD Stretching Leg Swings Hip Flexor Cup of Waters/WTFs Egyptians/Swimmers Arm Swings Arm Circles Inch Worms Gymnastics…

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Powers 1.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 6 min AMRAP of: 3 shuttle runs 5 Jump, Land, Stick It 5 Thrusters (empty bar or DB or KB) 5 Push-Ups 5 Pull-Ups or Ring Rows Pre-WOD Stretching Banded OH Distraction- 1 min each Banded Hip Flexor- 1 min each Weightlifting Push Jerk (EMOM for 6…

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