Wendler 3.1

CrossFit 007 – CrossFit Warm-up Bench Warm Up 1 (No Measure) 3 Rounds of: 20 Jumping Jacks 5 Perfect Push-Ups 8 Banded Pull-Aparts 8 Rear Delt Flys 10 Back Extensions* *In a big class try to get everyone on the GHD AT LEAST once. If GHD is tied up sub supermans or Good Mornings with…

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Wendler 2.6

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 2.5

CrossFit 007 – CrossFit Warm-up Deadlift Warm Up 3 (No Measure) Cycle Through for 7 min: Row 10 Cal 10 Banded Good Mornings 10 Leg Extensions/side with band 10 Glute Bridges 5 Scapular Push-Ups 5 Wide Legged Inch Worms Pre-WOD Stretching Athlete’s Choice Stretching (No Measure) 3 min pre-wod stretching: PICK YOUR FAVORITES! Pick your…

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Wendler 2.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Coach Demo; Members do 10 QUICK Reps. Follow this pattern all the way through: 1. Down Ups 2. Stand Up; Elbows Up 3. Hang Muscle Snatch 4. Jump and Land Then…. 2 Rounds: 5 Strict Press 5 Hang Power Snatch 5 Dips 5 Leg Raises Weightlifting Shoulder…

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Wendler 2.3

CrossFit 007 – CrossFit Warm-up Coach will time cap as needed Warm-up (No Measure) 3 Rounds: 200m Jog 10 Goblet Squats- work on staying up TALL 10m Burpee Broad Jump Pre-WOD Stretching Squat Stretching 2 (No Measure) 30 sec each: Windmills Hip Circles Knee Circles Figure 4s Boot Strappers Spider Crawl Elbow Drop Deep Squat…

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Wendler 2.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP: 5 Cal Bike 5 Ring Rows 5 Kips 5 Hollow Rocks 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 Lateral Raise* (with plates: up quick; down slow…

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Wendler 2.1

CrossFit 007 – CrossFit Warm-up Bench Warm Up 1 (No Measure) 3 Rounds of: 20 Jumping Jacks 5 Perfect Push-Ups 8 Banded Pull-Aparts 8 Rear Delt Flys 10 Back Extensions* *In a big class try to get everyone on the GHD AT LEAST once. If GHD is tied up sub supermans or Good Mornings with…

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Wendler 1.6

CrossFit 007 – CrossFit Warm-up Wallball Volleyball (AMRAP – Reps) 5 Minute AMRAP: -Athletes will perform a wallball throw over the rig to the other player. -If the thrower does not get the ball over the rig then the receiving player gets a point. -If the receiving player fails to catch the ball then the…

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