Murph Ready 1.3

CrossFit 007 – CrossFit Pre-WOD Stretching DYNAMIC: (that means stretching while moving) ONE LENGTH EACH Knee Grab to Samson Lunge Spider Crawl with Twist Kareokee Over Unders(switch half way) Inch Worms Crab Walk Warm-up Warm-up (No Measure) EOMOM for 9 min All with Empty Bar 1. 5 Power Cleans 2. 3 Hang Squat Cleans 3.…

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Murph Ready 1.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: Row 250m 10 Banded GM 10 Russian Twists (10 lb plate) 10 “Pole Lunges” (5 each leg) Pre-WOD Stretching Down and Ups Peaks And Valleys Swimmers Egyptians Leg Swings Arm Swings Lunge and Twist Weightlifting Front Rack Lunge (4×20) Walking superset with Core work Plate…

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Murph Ready 1.1

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. Skill “Murph” Strategy and movement tips- Coach’s Choice Metcon “Mini…

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Wendler 6.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 20m Bear Crawl 20m Crab Walk 5 Single Arm DB Thrusters Each Arm 8 Supinated BB Row with empty Bar Pre-WOD Stretching Shoulder Stretching 1 (No Measure) 10 Banded Pull-Aparts 5 Scap Push-Ups 20 Arm Circles 20 Arm Swings 20 Egyptians 10 Front Raise* 10…

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Wendler 6.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Stations: 3 min each 1. Row for Meters (warm up pace) 2. DL Stretches (30s each): Rising Suns/Down Ups Banded GM Trunk Twists Samson Lunge + Hamstring Leg Swings Scorpion Kicks 3. 3 min AMRAP of: 10 Russian KB Swings 10 Sit-Ups 20 Line Jumps Forward 20…

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Wendler 6.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 7 min AMRAP: 3 Shuttle Runs 5 Shoulder Activations 5 Scap Push-Ups 5 Ring Rows with 2 sec pause at the top 5 Warm Up Dips (pick a level that is EASY For you) with 2 sec pause at bottom 5 “No Wall” Wall Balls Pre-WOD Stretching…

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Wendler 6.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 7 Hang Cleans (empty bar or light weight) 7 burpees Rest 30s Work up to pace for WOD by round 3 Pre-WOD Stretching 5 Scap Push-ups 10 Supermans 10 Glute Bridges 5 Scap Push-Ups 10 banded Pull Aparts 10 Pizza Pies 10 Goal Posts 10…

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Wendler 6.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Stations; 3 min each: 1. Bike (warm up pace) 2. Squat Stretches: 30s each Rising Suns Spider Crawl Elbow Drop Leg Swings Figure 4s Arm Swings Samson Lunge 3. 3 min AMRAP 10 Ring Rows 5 OHS Empty Bar Warm-up (This is part of the 20min) These…

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Wendler 5.6

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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