Open Prep Cycle 5.3

CrossFit 007 – CrossFit Warm-up Mini Partner Warm Up 3 (No Measure) Partner 1- Row or Bike Partner 2: 30 Jumping Bar Taps 5 Broad Jumps: 3 forward 1 back is 1 20 Banded Good Mornings 5 Strict Pull-Up 10 Strict Hollow Body Push-Ups *Partner 2’s exercise is the switcher. Partners switch places after each…

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Open Prep Cycle 5.2

CrossFit 007 – CrossFit Warm-up 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 Warm-up (No Measure) PVC Snatch “Pull Under Drill” with partner…

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Open Prep Cycle 5.1

CrossFit 007 – CrossFit Squat Warm Up 3 (No Measure) 6 min AMRAP of: 1 Length Butt Kicks 5 Air Squats 1 Length High Knee Run 3 Around the world lunges-each leg 10 Duck Walks Each Side Warm-up Pre-WOD Stretching 30 sec each: Down and Up Leg Swings Arm Swings Trunk Twists Spider Crawl Elbow…

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Open Cycle 4.6

CrossFit 007 – CrossFit Warm-up Red Light; Green Light (No Measure) Coach will call out movements. Anyone caught moving on a “red light” must go back to start cones and also do 5 burpees. Pre-WOD Stretching Follow the Leader- Circle Style (No Measure) All members stand in a circle. Coach leads the first exercise/stretch then…

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Open Prep Cycle 2017 4.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 6 min AMRAP: 4 Lengths Jog with arm swings 2 Lenths of Butt Kickers 2 Lengths Kareokee 10 Ring Rows or 3 MU Transitions 10 Side Lunges 2 Lengths Single Arm OH Carry with DB or KB 10 Bird Dogs Pre-WOD Stretching OHS stretching 2 (No Measure)…

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Open Prep Cycle 2017 4.4

CrossFit 007 – CrossFit Warm-up (No Measure) 3 Rounds: 5 Jump and Lands 3 Clean DL 5 Barbell Shrugs 3 Hang Cleans 5 Push Jerks (empty bar) Pre-WOD Stretching Banded Tricep Banded Wrist Warm-up Weightlifting Clean and Jerk (Power Clean + Push Jerk Every 90s for 8 sets) 1. 3@55% 2. 3@60% 3. 3@60% 4.…

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Open Prep Cycle 2017 4.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 7 min AMRAP: With a Partner: 20 Jumping Jacks-Together 10 Alternating Air Squats 20 Hollow Rocks each-(one at a time) 5 Supermans each-one at a time 2 Wall Walks each- one ata time Pre-WOD Stretching quickly (20s each) Heel to Toe Rocks Side Lunges Samson Lunge Swimmers…

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