Gymnastics

CrossFit 007 – Gymnastics Warm-up Warm-up (No Measure) 3 Rounds: 10 Goal post 5/2.5 Forward/Back Low crawl :30 Sec. Handstand hold Pre-WOD Stretching Old School Stretches (No Measure) You know em’!!! 30 sec each Rising Suns Down and Up Spider Crawl Elbow Drop Leg Swings Arm Swings Trunk Twists Total Time: 3 min. Skill -Rowing…

Details

12 Girls 2.3.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Jog 10 laps around Rig then…. 3 Rounds of: 10 HR Push-Ups 5 Tuck Jumps* *practice rebounding and landed in a squat 5 Hang 1/3 Squat Cleans- practice FAST ELBOWS Pre-WOD Stretching Good Morning and Reach Trunk Twist/Down Up Leg Swings Arm Swings Arm Circles Tricep and…

Details

12 Girls 2.2.6

CrossFit 007 – CrossFit Warm-up To be done on your own when you arrive at the gym: Warm-up (No Measure) 1. Run, Row or Bike for 3-5 min. 2. One length Each: High Knees Butt Kickers Kareokee (2) Over Unders (2) Inch Worms Spider Crawl Bear Crawl Crab Walk 3. 3 Rounds: 12 KB Swings…

Details

12 Girls 2.2.5

CrossFit 007 – CrossFit Warm-up 15 min MAX 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…

Details

12 Girls 2.2.4

CrossFit 007 – CrossFit Today is EITHER 1. Active Recovery OR 2. YOU MAY MAKE UP ANY GIRL WOD THAT YOUR MISSED Warm-up Athlete’s Choice (No Measure) Athlete may design his or her own warm up! See the coach if you need help 🙂 10 min Cap. Metcon Use this time to make up any…

Details

12 Girls 12.2.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Round 1: 2 Lengths High Knees 2 Lengths Butt Kicks 2 Lengths Kareokee 5 RDL 5 Strict Press Round 2: 10 Walking Lunges 10 Alt. Arm KB Swings 5 Cleans from Pos 1 5 Push Press Round 3: 5 Burpees 10 Broad Jumps 5 Clean and Jerks…

Details

12 Girls 2.2.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) FUN COORDINATION DRILLS & SKILLS! 3 rounds: 200 run/bike/row then, Round 1: 25 side straddle single unders (Legs moving in and out like a jumping jack while rope passes under feet) Round 2: 25 Forward straddle (Feet staggered forward and back jumping in this pattern: Staggered/ together/…

Details

12 Girls 2.2.1

CrossFit 007 – CrossFit Warm-up Jackie Warm Up (No Measure) Phase 1: 10 Pass Throughs 10 Leg Swings (ea) 10 Trunk Twists 10 Cup of Waters 10 WTFs 5 Inch Worms 10 ea Knee Rotation in Spider Crawl 10 Scorpion Kicks Phase 2: With a Partner: P1 Work; P2 Rest 2 Rounds each: 10 Air…

Details

Gymnastics

CrossFit 007 – Gymnastics Warm-up Warm-up (No Measure) 3 Rounds: 1 Min. Jumprope 7 ea. Y, T, W 5/2.5 14 Hollow rocks Skill POP: Ring dip Handstand Gymnastics Metcon (No Measure) 5 Rounds: 6 Ring dips @ 2121 Tempo *Rest 30 Sec.* ME Wall supported hand stand hold *Rest 1 Min.*Scale: Banded ring dips 3…

Details

12 Girls 2.1.3

CrossFit 007 – CrossFit Warm-up 400m Social Jog (No Measure) Choose a partner to run with- try to pick someone in the gym that you have never met or that you don’t normally talk to. Coach will give a question of the day or topic to discuss. When everyone returns from the run, athletes will…

Details