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…


Open 4.5

CrossFit 007 – CrossFit Warm-up 16.4/17.4 Warm Up (No Measure) 2 Rounds: 15 Jumping Jacks 10 KB Swings 5 Push-Ups Rest 30 sec. 2 Rounds: 20 Air Squats 15 Banded Good Mornings 10s Handstand Hold Rest 1 min. 10 Light DL 10 Wall Balls 10 Cal Row 5 HSPU Try to find a good pace…


Open 2017 4.4

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 Good Morning and Reach Side Lunges Knee Grab to Quad Stretch Arm Swings Goal Posts…


Open 2017 4.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP: 2 Lengths Dynamic Stretch of your Choice (with a light DB) 5 Goblet Squats 5 DB Push Press Each Arm 5 Plank Rows Each Arm Pre-WOD Stretching Thruster Stretching 1 (No Measure) 30 sec each: Bent Over Body Twists Front Rack Stretch Behind the…


Open 2017 4.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP of: 21 Jumping Bar Taps 7 Banded Good Mornings 7 Banded Pull Aparts 7 Hang Cleans 7 Shoulder Press Pre-WOD Stretching Banded OH Distraction Banded Tricep Perfect Stretch: 3x each side Weightlifting Push Jerk (EMOM for 6 min: 3 reps @70%) Metcon Ballers and…


Open 2017 4.1

CrossFit 007 – CrossFit Warm-up All Around Warm Up 004 (No Measure) 2 laps each: High Knees Butt Kickers Kareoke Side Shuffle Over Unders Ape Shuffle High Knee Skips Dyno Walk (1 length) 10 Ankle Bends each side against Wall Inch Worm (1 length) Pre-WOD Stretching Rising Suns Leg Swings Spider Crawl Elbow Drop Boot…



CrossFit 007 – Gymnastics


Metcon (No Measure)

4 Rounds:

8 L-sit leg raises on dip bar

30 Sec. Ring plank hold

8 Ring push-ups @ 21X1

*30 Sec. Rest b/w movements*

Knee tucks

30 Sec. Forearm plank

HR Pushups

Open 2017 3.6

CrossFit 007 – CrossFit Warm-up Instead of doing the reps as a buy in to the WOD, just complete them at the end of warm up before stretching. 🙂 Agility Ladder Races (No Measure) Split the Class into 2 teams: one on each ladder. The coach will call out an exercise and each team must…