Wendler 5.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 8 min AMRAP: Row 10 Cal- find a good steady pace 4 Single Leg KB Romanian DL each leg 10 Pull Ups or 10 Ring Rows* 10 Warm Up Dips* *at a level that will warm you up but not tax you Pre-WOD Stretching Deadlift Stretching (No…

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Wendler 5.4

CrossFit 007 – CrossFit Warm-up Outdoor Relay (No Measure) Do outdoors on the road or the grass! Coach will line members up in even lines of 3-6 people. The coach will set a specific distance for members to travel. Then the coach will name exercises for members to do including but not limited to High…

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Wendler 5.3

CrossFit 007 – CrossFit Pre-WOD Stretching Warm-up Warm-up (No Measure) 3 Rounds: 5 Plank Burpees 10 Step Ups 10 V-Ups 2 Lengths Kareokee Athlete’s Choice Stretching (No Measure) 3 min pre-wod stretching: PICK YOUR FAVORITES! Pick your 6 favorite stretches to do in 3 min. Switch every 30 sec. Skill Pick a movement in the…

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Wendler 5.2

CrossFit 007 – CrossFit Warm-up Bench Warm Up 5 (No Measure) 5 min AMRAP: 1 length Bear Crawl 1 length Crab Walk 10 Glute Bridges 5 Inch Worms 5 Pizza Pies 5 Goal Posts 5 Banded Pull-Aparts Pre-WOD Stretching Banded Lat Banded Bully Banded Tricep CHOOSE ONE AND HOLD 1 min each side 🙂 Weightlifting…

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Wendler 5.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 8 min AMRAP: Jump Rope Steady 30s 10 Air Squats 30 Flutter Kicks Pre-WOD Stretching Rising Suns Hip Circles Spider Crawl Elbow Drop Boot Strappers with Twist Heel to Toe Rocks Knee Grab to Quad Stretch Peaks and Valleys Weightlifting Back Squat (5@40%, 5@50%, 5@55%) Metcon Annie…

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Wendler 4.6

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 8 min AMRAP: With a partner; one person working at a time: 100m Run 10 Pull-Ups 20 V-ups 10 ALTERNATING Power Cleans 5 Push Jerks- EACH 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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Wendler 4.5

CrossFit 007 – CrossFit Warm-up Coach’s Choice! Keep quick. Items to include: some kind of jumping or skipping S.A. DB press crawling drill HAVE FUN! Pre-WOD Stretching knee grab to quad stretch opposite hand to foot toe touch arm swings arm circles Egyptians cup of waters wtfs Weightlifting Shoulder Press (5@70%, 3@80%, 1+ @85-90%) warm…

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Wendler 4.4

CrossFit 007 – CrossFit Warm-up Deadlift Warm Up 5 (No Measure) 8 min AMRAP: Row 250m 10 SUMO Banded Good Mornings 5 Leg Extensions Each Leg 5 Glute Bridges 10m Burpee Broad Jump Pre-WOD Stretching side lunges side to side leg swings hydrants peaks and valleys scorpion kicks Weightlifting Deadlift (5@70%, 3@80%, 1+@85-90%) warm up:…

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