Post Open 1.2

CrossFit 007 – CrossFit Warm-up “Bring Sally Up” (No Measure) 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 Skill Coach’s Choice Rope Climb Technique Work – 10 min Rope Climb…

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Post Open 1.1

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…

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Open 2017 5.6

CrossFit 007 – CrossFit Warm-up Waffles (No Measure) 1. Find a partner 2. Stand on either side of a line, facing your partner, with a cone on the line between you 3. Coach will call out commands (like Simon says) and each partner will have to do whatever the coach says. 4. If, at any…

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Open 2017 5.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Part 1: 2 Rounds: Bike 10/7 Cal 10 Air Squats 20 Jumping Jacks Rest 1 min Part 2: 2 Rounds: 5 Light Thrusters 20 Sinlge Unders *practice breathing Rest 1 min Part 3: 2 Rounds: 5 Thrusters (at weight) 20 Double Unders *set pace for WOD Rest…

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Open 2017 5.4

CrossFit 007 – CrossFit Warm-up “Thunderstruck” (No Measure) The class will listen to the song “Thunderstruck” by ACDC. The coach will have everyone do a movement in place such as jumping jacks, butt kickers, push-ups, high knees, etc. Everytime the song says the word “Thunderstruck” athletes must complete 1 burpee. Active Recovery 007 Rowling (Distance)…

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Open 2017 5.3

CrossFit 007 – CrossFit Warm-up Bodyweight Warm Up (No Measure) Jog in Place: 30 sec. 10 Push-Ups High Knees: 30 sec. 10 Jump Squats Jog in Place: 30 sec 10 Sit-Ups Butt Kicks: 30 sec. 20 Arm Circles Jog in Place: 30 sec. Pre-WOD Stretching Rising Suns Leg Swings Arm Swings Side Lunges Cup of…

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Open 2017 5.2

CrossFit 007 – CrossFit Warm-up All Around Warm Up 007 (No Measure) 2 High Knees 2 Butt Kicks 2 High Knee Skips 2 Side Shuffle 1 Frankensteins 1 Dyno Walks 1 Figure 4s 1 Spider Crawl 1 Inch Worm 1 Crab Walk Weightlifting Bench Press (4×5 @70%) Metcon Cardi-OH! (Time) Rx: 800m Run 20 Double…

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Open 2017 5.1

CrossFit 007 – CrossFit Warm-up Thruster Warm Up 1 (No Measure) Run 200m or Row 250m 20 Air Squats Rest 30 sec. 5 burpees 10 Push Press (empty bar or PVC) Rest 30 sec. 10 Jumping Jacks 5 Thrusters (empty bar or PVC) Rest 30 sec. Pre-WOD Stretching Thruster Stretching 1 (No Measure) 30 sec…

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Open 4.6

CrossFit 007 – CrossFit Warm-up Lumberjacks and Farmers (No Measure) Lumberjacks and Farmers: Divide your athletes into 2 teams. One team is the lumber jacks and the other team is the farmers. Set out cones, half sitting up and half laying down. On 3,2,1 go the farmers run around sitting up the cones and the…

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