Powers 1.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) EMOM for 12 min: 1. Jump Rope for 1 min 2. 5 RDL 3. 5 Jump and Elbows 4. Hang Power Clean (Pos 1) Pre-WOD Stretching Rising Suns Arm Swings Leg Swings Hip Circles Knee Circles Arm Circles Weightlifting Power Clean (EMOM for 6 min: 1 rep)…

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Powers 1.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP of: 10 Jumping Jacks 5 Goblet Squats @2-2-2 5 Ring Rows 10 Sit-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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Post Murph 1.5

CrossFit 007 – CrossFit Warm-up “Waiter” (No Measure) Everyone will run around balancing an ab mat while simultaneously trying to knock off other’s ab mats Rules: 1. Only one hand may touch the ab mat at any time 2. Ab mat must be held with a flat palm 3. All Members must stay in area…

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Post Murph 1.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 7 min AMRAP of: 5 Broad Jumps 5 DB Strict Press 5 Squat Jumps 10 Alternating Single Arm KB Swings 5 Med Ball Cleans Pre-WOD Stretching Athlete’s Choice Stretching (No Measure) 3 min pre-wod stretching: PICK YOUR FAVORITES! Pick your 6 favorite stretches to do in 3…

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Post Murph 1.3

CrossFit 007 – CrossFit Warm-up Row/DL Warm Up (No Measure) 3 rounds of: 2 lengths high knees 2 lengths butt kickers 2 lengths kareoke 1 length Frankeinsteins 1 length Dyno Walk 10 Supermans Time Cap: 10 minThen as a class, 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands…

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Post Murph 1.2

CrossFit 007 – CrossFit Pre-WOD Stretching Couch stretch- 1 min each Banded Tricep- 1 min each Banded Shoulder (coach’s choice) 1 min each Warm-up Coach Mike Burgener Junkyard Dog Warm Up (No Measure) Skill 1. Discuss HSPU and Pistols: standards and modifications 2. 6 min to test out some different modifications or perhaps more advanced…

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Murph Week 1.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 Shuttle Runs 5 Down Ups 2 Lengths Side Shuffle 5 Jump and Shrug 2 Lengths Butt Kickers 5 Jump and Elbows 2 Lengths Kareokee 5 Hang Cleans 2 Lengths Bear Crawl 5 Hang Cleans Pre-WOD Stretching with a PVC: Good Mornings Pass Throughs Front Rack Behind…

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Murph

CrossFit 007 – CrossFit Metcon Warm-up Murph Warm-Up (No Measure) 400m Social Run Then, in a circle; 30s EACH High Knees Butt Kicks Spider Crawl Elbow Drop Rotations Inch Worms Peaks and Valleys Jumping Jacks Rising Suns Leg Swings each side each way Arm swings Up and Down Arm Swings Side to Side Trunk Twists…

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Murph Ready 2.6

CrossFit 007 – CrossFit Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Pre-WOD Stretching Follow the Leader- Circle Style (No Measure) All members stand in a circle. Coach leads the first exercise/stretch then picks the next leader. Each Leader will lead for 30 sec and then pick the…

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