Murph Ready 2.5

CrossFit 007 – CrossFit Warm-up Warm-Up-Sprint (No Measure) Jog 400m Then… 2 lengths Each High Knees Butt Kicks High Knee Skips Kareokee Frankensteins Over Unders Tire Run (imagine you are running through tires in football practice) Prison Walks Dyno Walks Then…. 20 Arm Circles Forward 20 Arm Circles Backward 20 Arm Swings Up and Down…

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Murph Ready 2.4

CrossFit 007 – CrossFit Warm-up Mini Partner WOD warm up #4 (No Measure) Partner 1: Row Partner 2: 1. 30 Double Unders or 90 Single Unders 2. 40 Flutter Kicks 3. 10 Burpees 4. 10 Strict Press SWITCH PLACES AFTER EVERY EXERCISE. Pre-WOD Stretching 2 Rounds: 5 Is 5 Ys 5 Ts 5 Ws 5…

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Murph Ready 2.3

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…

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Murph Ready 2.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 7 Broad Jumps 7 Push-Ups 14 KB Swings Time Cap: 6 min Pre-WOD Stretching Arm Circles Arm Swings Egyptians Cup of Waters WTFs Swimmers Inch Worms with Peak and Valley Weightlifting Bench Press (3×10 @65%) superset with push downs Single Arm Tricep Push Down (3×20…

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Murph Ready 2.1

CrossFit 007 – CrossFit Pre-WOD Stretching Pass Throughs PVC Good Mornings Front Rack with PVC Shooters Spider Crawl Elbow Drop Scorpion Kicks Warm-up Warm-up (No Measure) EMOM for 9 min: 1. 5 Med Ball Cleans 2. 5 Hang Cleans* 3. 5 Shoulder to Overhead. *warm up both power and squat Weightlifting Clean and Jerk Complex…

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Murph Ready 1.6

CrossFit 007 – CrossFit Warm-up 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 sprint through the ladder ACCURATELY as fast as possible. Rules: One member of your team must be at least 4 squares in front of…

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Murph Ready 1.5

CrossFit 007 – CrossFit Warm-up dynamic stretching is included as part of the warm up today. any additional pre-wod stretching is on your own. Wall Ball Relay (No Measure) In Teams of 2: Coach will call an exercise for the athletes to perform from one end of the gym to the other. The first athlete…

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Murph Ready 1.4

CrossFit 007 – CrossFit Pre-WOD Stretching Pass Throughs Ninja Warriors Behind the Back PVC Samson Lunge Figure 4 Sumo Squat Warm-up Warm-up (No Measure) EOMOM 12 min: 1. Jump Rope for 30 sec 2. 5 Power Snatch- light weight GOAL: Fast Turnover 3. “X Factor” PVC OHS Drill 4. 8 DB Bench Press Weightlifting Bench…

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