12 Girls 2.1.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: Round 1: Row for 1 min 10 Tuck Jumps 1 Length Bear Crawl Round 2: Row for 1 min: Legs Only 10 DB Snatch (5 ea arm) 1 Length Crab Walk Round 3: Row for 1 min: Arms Only 10 Hang Power Cleans 1 Length…

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Gymnastics

CrossFit 007 – Gymnastics Warm-up Warm-up (No Measure) 3 Rounds: Y, T W (8 ea.) 5 Double Pushup Burpees 10 Ring rows Pre-WOD Stretching Banded shoulder distraction Low dragon Seated straddle Scorpion kicks Peaks and valleys Strength Metcon (Weight) 10 Min. EOMOM: 3 Weighted DipsBuild AHAP Skill Metcon (Time) 3 Rounds: 20 m Handstand walk…

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12 Girls 2.1.1

CrossFit 007 – CrossFit Welcome to the 12 Girls of Christmas!! Warm-up Warm Up-Helen (No Measure) 8 Min AMRAP 200m Run 15 Hollow Rocks 12 Russian KB Swings 8 Ring Rows Pre-WOD Stretching Dynamic Stretches (No Measure) Over Unders Prison Walks Figure 4s Knee Grab to Quad Stretch Frankensteins Dyno Walks Skill Kipping/Butterfly Pull-Up Technique…

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Overhead Stability 4.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) AMRAP 7 min: Bike 10 Cal 10 Pass Throughs 10 Air Squats 10 Broad Jumps 10 Banded Pull-Aparts Pre-WOD Stretching OHS Stretching (No Measure) 30 sec each or each side: Overhead Distraction with band (1 min.) Wrist Circles Elbow Circles Pinwheels Tricep Stretch w/ Side Bend Perfect…

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Overhead Stability 4.2

CrossFit 007 – CrossFit Warm-up Agility Ladder 1 (No Measure) 1. Both feet in every square (running) 2. 2 in 2 out 3. Hop Scotch 4. In-In-Out-Out (both directions) 5. In-Over-Out 6. 3 Jumps Forward; 1 Jump Back Pre-WOD Stretching Goal Posts Cup of Waters WTFs Egyptians Boot Strappers Spider Crawl Elbow Drop Samson Lunge…

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Overhead Stability 4.1

CrossFit 007 – CrossFit Warm-up Snatch Warm Up 2 (No Measure) 3 Rounds of: 7 Box Jumps Think Point: How do we “Jump” and “Land” 5 Snatch DL Think Point: Does the Bar stop at my THIGHS or HIPS? Do I SCOOP my legs or stand straight up? 3 Slow to Fast Snatch Think Point:…

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Gymnastics

CrossFit 007 – Gymnastics Warm-up Warm-up (No Measure) 3 Rounds: 10 Goal post 8 HR Pushups 4 DB Push press 21X3 Pre-WOD Stretching Pass throughs Front rack Shooters Ninja warriors Perfect stretch 3x ea. side Side lunges Inch worms Bootstrappers + twist Circling the body Trunk twist Skill Tabata Hollow rocks / Hollow rolls *Alt.…

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Overhead Stability 3.5

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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Minions085

CrossFit 007 – Crossfit Kids Warm-up 300 m Pitstop run Pre-WOD Stretching Minions all around pre-stretch (No Measure) 20 Seconds each: Rising suns Down ups Spider crawl elbow drop Leg swings Arm swings up and down Across the body Trunk twist Metcon Metcon (AMRAP – Reps) 10 Min. AMRAP: P 1 & 2) 10 Shuttle…

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Overhead Stability 3.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 1 Length each: Bear crawl Spider crawl Low Crawl Inch worms Then… 200 m MB Run 10 Burpees over MB Pre-WOD Stretching Pass throughs Shooters Ninja warriors Good mornings Bent over twist Side lunges Boot strappers Leg swings Arm circles Arm swings Wrist circles Hip circles Skill…

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