Wendler 1.5

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 Shoulder Plate Pre-Hab (No Measure) With a Small Set of Plates 2 Rounds: 5 Is 5 Ys 5 Ts 5 Ws 5 Pizza Pies 5 Goal Posts 5 Book Openers…

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Wendler 1.4

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 Perfect Stretch 3 times each side Weightlifting Deadlift (20 min to build to a…

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Wendler 1.3

CrossFit 007 – CrossFit Warm-up Time Cap: 8 min 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…

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Wendler 1.2

CrossFit 007 – CrossFit Warm-up Power Snatch Warm Up (No Measure) 9 Shuttle Runs: On Rep 3- High Knee Skips On Rep 6- Broad Jumps On Rep 9-Kareokee 3 Rounds: 5 Down Ups 5 Down Up Elbows High 5 Muscle Snatch 5 Hang Power Snatch Pre-WOD Stretching Good Morning and Reach Knee Grabs Spider Crawl…

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Wendler 1.1

CrossFit 007 – CrossFit Warm-up Bench Warm Up 1 (No Measure) 3 Rounds of: 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 a barbell. Pre-WOD…

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Post Open 1.6

CrossFit 007 – CrossFit Warm-up Kitchen Sink Warm Up (No Measure) 3 Rounds: 7 Kips 7 Hollow Rocks 7 Jump Squats 7 Good Mornings 7 Hang Power Cleans Pre-WOD Stretching Follow the Leader- Circle Style (No Measure) All members stand in a circle. Coach leads the first exercise/stretch then picks the next leader. Each Leader…

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Post Open 1.5

CrossFit 007 – CrossFit Warm-up Coach’s Choice Agility (No Measure) Agility warm up TBD by your coach- HAVE FUN! Pre-WOD Stretching Shoulder Warm Up 2 (No Measure) Run 400m Then…. with a small set of plates…. 10 internal/external rotation 10 front raise 10 lateral raise 10 goal posts 10 pizza pies 10 Ys 10 Ts…

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Post Open 1.4

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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Post Open 1.3

CrossFit 007 – CrossFit Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Weightlifting Bent Over Row (4×10 @2-2-2) Metcon 90 Second Overheads (Weight) Every 90 seconds for 7 sets 3 strict press 6 Push Press 9 Push Jerk *Athlete picks his or her weight. Complex must be completed…

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