Open Prep Cycle 2017

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP: 20 Jumping Bar Taps (double under drill) 2 Lengths High Knee Skips 2 Lengths Butt Kicks 2 Lengths Side Shuffle 10 Sit-Ups 10 Air Squats Pre-WOD Stretching Rising Suns Trunk Twists Leg Swings Arm Swings Figure 4s Boot Strappers with Twist Spider Crawl Elbow…

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Gymnastics

CrossFit 007 – Gymnastics Gymnastics Bottoms up Kettlebell Press (8, 8, 6, 6, 4) Single arm Kettlebell strict press with balanced upside down, held by handle. Metcon (Time) 3 Rounds: 30 Russian twist 53/35 ME Handstand hold (wall supported) *Rest :30 Seconds after each movement*Score = total time in handstand Scaled: Lighter KB Wall walk…

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Open Prep Cycle 2017 2.6

CrossFit 007 – CrossFit Lucky YOU!! You may not be at War of the WODs this weekend, but you TOO get to try your hand at one of the TEAM WODS! 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…

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Open Prep Cycle 2017 2.5

CrossFit 007 – CrossFit Warm-up Bike, Row, or Run for 3 minutes. Then……. Barbell Warm Up (No Measure) With an empty bar or PVC: 3 rounds: 6 Romanian Deadlifts 6 Hang Power Cleans 6 Front squats 6 Press 6 Backsquats 6 behind the neck press Pre-WOD Stretching Deadlift Stretching (No Measure) 10 Banded Good Mornings…

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Gymnastics

CrossFit 007 – Gymnastics

Gymnastics

Metcon (No Measure)

EOMOM 12

Odd) Complex

1, 2, 3, 4, 5, 6

TTB + Pullups

Even)

30 Sec. Side plank hold

Alt. sides each round
All reps in complex must be unbroken. If a set is too large, continue eomom with the lesser set.

Open Prep Cycle 2017 2.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 5 Incline Push-Ups or 5 Pike Push-Ups 10 Peaks and Valleys 5 OHS with band 20m Bear Crawl 5 Muscle Snatch 10 Air Squats Pre-WOD Stretching Knee Grab+ Hip Flexor+ Quad Stretch-1 min Spider Crawl Elbow Drop+ Twist+Hamstrings- 1 min Is, Ys, Ts, Ws-1…

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Minions089

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Waffles! Pre-WOD Stretching Samson lunge Over unders Inch worms Low crawl Y, T, W Leg swings Arm swings Hip circles Metcon Metcon (Time) AMRAP 9: ME Plank hold in time remaining… 10 Lunges 5 Ring rowsScore = Time held in plank Cool Down Yoga cool down…

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Open Prep Cycle 2017 2.3

CrossFit 007 – CrossFit Warm-up Mini WOD #1 (No Measure) 3 Rounds not for time of: 10 Wall Balls 10 Sit-Ups 10 Push-Ups Pre-WOD Stretching Make Sure someone calls Figure 4s every class Follow the Leader- Circle Style (No Measure) All members stand in a circle. Coach leads the first exercise/stretch then picks the next…

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Open Prep Cycle 2017 2.2

CrossFit 007 – CrossFit Warm-up OHS warm up (No Measure) 7 min AMRAP: FLOATER: somewhere in this warm up spend 1 min T-spine stretch on wall ball 2 lengths dynamic movement of choice 5 Ring Rows (2 sec hold at top) 5 Goblet Squats-controlled 20m (each) Single Arm OH walk with KB or DB Pre-WOD…

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Open Prep 2017 2.1

CrossFit 007 – CrossFit Warm-up Front Squat Warm Up (No Measure) 7 min AMRAP of: 6 Single leg Step Ups each leg 6 Ring Push Ups (angle as needed) *scale with box push ups 6 Tuck Jumps Pre-WOD Stretching Front Squat Stretching (No Measure) 30 sec each: Front Rack Stretch w/ PVC Behind the Back…

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