Minions084

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Knockout! 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) 7 Min. AMRAP: 5 Pushups 10 Lunges Cool Down…

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Overhead Stability 3.3

CrossFit 007 – CrossFit Warm-up Can switch to 2 minAMRAP shuttle runs inside if cold. 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…

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Overhead Stability 3.2

CrossFit 007 – CrossFit Warm-up Bodyweight Warm Up-Cindy (No Measure) Row 15 Calories 1 Round of Cindy Bike 10 Calories 2 Rounds of Cindy Run/Side Shuffle 4 Laps 3 Rounds of Cindy Mobility OHS Mobility 2 (No Measure) 2 Rounds: 10 “No Money”s https://www.youtube.com/watch?v=HjmbGNrgEIQ 10 Banded External Rotations each side Weightlifting Push Press (Every 90s…

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Overhead Stability 3.1

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” 7 Snatch DL Think Point: Does the Bar stop at my THIGHS or HIPS? 7 Slow to Fast Snatch Think Point: I NEED to CHANGE direction QUICKLY Pre-WOD Stretching Pass…

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Overhead Stability 2.6

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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Overhead Stability 2.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Bike 30 seconds on, 30 seconds off for 6 minutes at a warm up pace (about 50-65%) Then, find or draw a 4 square grid on the floor. Labeling the grid may be helpful: Top left = 1 Top right = 2 Bottom left = 4 Bottom…

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Overhead Stability 2.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 6 min AMRAP of: 6 Lengths- alternate between jogging forwards and backwards 6 Strict Pull-Ups 6 Strict Push-Ups 6 Air Squats Complex (squat+ lunge right+ lunge left) Pre-WOD Stretching Sumo Squat Hold Spider Crawl Elbow Drop Samson Lunge Arm Circles Arm Swings Egyptians Goal Posts Weightlifting Behind…

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Overhead Stability 2.3

CrossFit 007 – CrossFit Warm-up Snatch Stability Warm Up (No Measure) 6 min AMRAP of: 250m Row 12 Russian KB Swings 6ea side DB or KB OH Squat- light Pre-WOD Stretching 2x 10 Banded Good Mornings 10 Banded Straight Arm Pull Downs* *coach will show Weightlifting Snatch Grip Deadlift (Every 90s for 6 sets: 3…

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Overhead Stability 2.2

CrossFit 007 – CrossFit Warm-up Squat Warm Up 1 (No Measure) Perform Each for one Length: Perfect Stretch Over Unders (down and back) Lunge w/Twist Step, Cross, Toe Touch Figure 4s Then… 10 Duck Walks (each side) 10 Boot Strappers 10 Scorpion Kicks (each side) 10 Leg Swings Front to back and side to side…

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Overhead Stability 2.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) AMRAP 7 in any order at 50-60% effort: 100m run 10 cal bike 15 cal row 15 air squats then, find a space on the floor where 2 lines intersect and complete at 75-85% effort: 1 Tabata of: 2 foot hops clockwise 2 foot hops counterclockwise *That…

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