Open 2017 3.4

CrossFit 007 – CrossFit Warm-up Buddy Warm Up (No Measure) After Each Exercise, Ask you partner the following questions and pick ONE thing you learned about your partner to share with the group: 200m Run Q: What are your 3 favorite CrossFit movements? 10 Ring Rows Q: How many people are in your immediate family?…

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Open 2017 3.3

CrossFit 007 – CrossFit Warm-up Follow the Leader (No Measure) Coach picks the first leader. Everyone in the class lines up behind the leader. In a line, members begin to jog around the floor. Leader picks the exercise (i.e. skips, butt kicks, side shuffle, inch worm, frankenstein, etc). At random intervals, coach will stop the…

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Open 2017 3.2

CrossFit 007 – CrossFit Pre-WOD Stretching 30 sec each: Pass Throughs Ninja Warriors Shooters Front Rack Stretch PVC Good Mornings Peaks and Valleys Spider Crawl Elbow Drop Samson Lunge Cat and Cow Warm-up Warm-up (No Measure) 6 min AMRAP of: 4 Shuttle Runs: forward down; backwards back 5 Hang Cleans (empty bar) 5 Push Jerk…

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Open 2017

CrossFit 007 – CrossFit Warm-up Deadlift Warm Up 4 (No Measure) With a Partner…. 5 min AMRAP: 1. 300m Row* 2. Straight Leg Bear Crawl/Frankensteins 1. 4 Lengths: 2 Side Shuffle; 2 High Knee Skips* 2. HR Push Ups 1. 2 Lengths Broad Jump* 2. Air Squats *equals switcher Once both partners complete both parts…

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Gymnastics

CrossFit 007 – Gymnastics

Gymnastics

Metcon (No Measure)

4 Rounds:

6 Bar dips @ 21X1

10 Hollow V-ups

20 Sec. Handstand hold

*Rest 30 Sec. b/w movements*
Scaled:

Banded dips

V-ups

20 Sec. Belly-facing HS hold on wall

Open 2017 2.6

CrossFit 007 – CrossFit Warm-up Med Ball Tic-Tac Toe (No Measure) Coach will make a tic-tac toe board on the floor. Divide the class into two teams placed on opposite sides of the board. Each team has a diff colored med ball. On 3-2-1 GO, the first member of each team must sprint to the…

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Open 2017 2.5

CrossFit 007 – CrossFit Warm-up CrossFit Open 17.2 (No Measure) A. 2 Rounds of: Bike 10 Cal 5 Shoulder Activations 10 BW Walking Lunges Rest 1 min Between Rounds Rest 3 min- Stretch B. 2 Rounds of: 6 DB Walking Lunge 4 TTB/ 4 Knee Raise 3 DB Power Cleans Rest 3 min.-Stretch C. 2…

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Open 2017 2.4

CrossFit 007 – CrossFit Warm-up Musical Wall Balls (No Measure) 1. Begin with one less wall ball than number of athletes. 2. Place all wall balls in a BIG circle 3. When the music starts, athletes will bear crawl around the circle until the music stops. 4. When the music stops, each athlete must squat…

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