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?…


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…


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…


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…



CrossFit 007 – Gymnastics


Metcon (No Measure)

4 Rounds:

6 Bar dips @ 21X1

10 Hollow V-ups

20 Sec. Handstand hold

*Rest 30 Sec. b/w movements*

Banded dips


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…


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…


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…