Endurance 3.2

CrossFit 007 – CrossFit Pre-WOD Stretching Warm-up (No Measure) 10(m) Each: Neck Circles Arm Circles Side Shuffle (x2) Trunk Twist Down Ups Skips Hip Circles Samson Lunge Choice Crawl Backwards Jog Warm-up Warm-up (No Measure) 3 Rounds: :30 OH Barbell Hold 10 Hollow Rocks Jog 100m Weightlifting Shoulder Press (2×15 @65%) Metcon Metcon (AMRAP –…

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Endurance 3.1

CrossFit 007 – CrossFit Pre-WOD Stretching 30s Each: PVC Front Rack PVC Good Mornings Alternate food Toe Touch Leg Swings Goal Posts Down Dog/Lizzard Warm-up Warm-up (No Measure) 30s Front to Back Line Hops 1 min Clean Practice from Position 1 30s Side to Side Line Hops 1 min Double Pause Jerk Practice 30s Sinlge…

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Endurance 2.6

CrossFit 007 – CrossFit Open Gym 9-12! 9-10: Q&A 10-12: Normal Open Gym Warm-up Warm-up (No Measure) Please complete the warm up written for the day you will be making up. Each warm up is specifically designed to prep the body for both the strength and metcon on that given day. As always, feel free…

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Endurance 2.5

CrossFit 007 – CrossFit Pre-WOD Stretching 30s Each: Banded Good Mornings Leg Swings Boot Strappers Arm Swings Leg Extensions Scorpion Kicks Warm-up Warm-up (No Measure) 5 min AMRAP of: 3 Deadlifts 3 Hang Clean 3 Snatch 3 OHS 5 Burpees 5 Ring Rows or Strict Pull-Ups Weightlifting Deadlift (3×12 @55%) Metcon Jonathan “Squeak” Ballard (AMRAP…

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Endurance 2.4

CrossFit 007 – CrossFit Pre-WOD Stretching PVC Shoulders (No Measure) Grab a PVC: 10 Pass Throughs 5 Ninja Warriors each side 5 Reverse Pass Throughs 10 Shooters Each Side 10 Good Mornings Warm-up Warm-up (No Measure) Steady through: 5 Down Ups 5 Down Up Elbows High 1 partner row 200m; other partner AMRAP Jumping jacks…

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Endurance 2.3

CrossFit 007 – CrossFit Pre-WOD Stretching Animal Crackers (No Measure) Perform each for distance designated by the coach then jog back to the starting line: Bear Crawl Crab Walk Dyno Walk (opposite hand to foot touch with back leg lifted… like a tail) Frog Jumps Spider Crawl Duck Walk (walk in a squat… not the…

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Endurance 2.2

CrossFit 007 – CrossFit 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 Warm-up Warm-up (No Measure) 3 Rounds: Jog 100m 3 Double Pause Thrusters + 4 Thrusters at Pace. *use…

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Endurance 2.1

CrossFit 007 – CrossFit Pre-WOD Stretching 30s Each: Neck Circles Arm Circles Elbow Circles Arm Swings Trunk Twists Hip Circles Leg Swings Knee Circles in Spider Crawl Position Warm-up Warm-up (No Measure) 2 Rounds of: Bike for 30s 5 RDL with Bar Bike for 20s 5 Clean From Pos. 1 Bike for 10s FAST 5…

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Endurance 1.6

CrossFit 007 – CrossFit Warm-up “Waiter” (No Measure) Everyone will run around balancing an ab mat while simultaneously trying to knock off other’s ab mats Rules: 1. Only one hand may touch the ab mat at any time 2. Ab mat must be held with a flat palm 3. All Members must stay in area…

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Endurance 1.5

CrossFit 007 – CrossFit Warm-up Row Warm Up (No Measure) Row for 5 min. Pre-WOD Stretching Deadlift Stretching (No Measure) 10 Banded Good Mornings 10 Side to Side Leg Swings (ea leg) 10 Hydrants (ea leg) 10 Glute Bridges 10 Leg Extensions (5 ea) 10 Scorpion Kicks Weightlifting Deadlift (15 min to find a 15…

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