Wendler 2.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP: 5 Cal Bike 5 Ring Rows 5 Kips 5 Hollow Rocks Pre-WOD Stretching Shoulder Stretching 1 (No Measure) 10 Banded Pull-Aparts 5 Scap Push-Ups 20 Arm Circles 20 Arm Swings 20 Egyptians 10 Front Raise* 10 Lateral Raise* (with plates: up quick; down slow…

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Wendler 2.1

CrossFit 007 – CrossFit Warm-up Bench Warm Up 1 (No Measure) 3 Rounds of: 20 Jumping Jacks 5 Perfect Push-Ups 8 Banded Pull-Aparts 8 Rear Delt Flys 10 Back Extensions* *In a big class try to get everyone on the GHD AT LEAST once. If GHD is tied up sub supermans or Good Mornings with…

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Wendler 1.6

CrossFit 007 – CrossFit Warm-up Wallball Volleyball (AMRAP – Reps) 5 Minute AMRAP: -Athletes will perform a wallball throw over the rig to the other player. -If the thrower does not get the ball over the rig then the receiving player gets a point. -If the receiving player fails to catch the ball then the…

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Wendler 1.5

CrossFit 007 – CrossFit Warm-up Mini WOD #1 (No Measure) 3 Rounds not for time of: 10 Wall Balls 10 Sit-Ups 10 Push-Ups Pre-WOD Stretching Shoulder Plate Pre-Hab (No Measure) With a Small Set of Plates 2 Rounds: 5 Is 5 Ys 5 Ts 5 Ws 5 Pizza Pies 5 Goal Posts 5 Book Openers…

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Wendler 1.4

CrossFit 007 – CrossFit Warm-up Deadlift Warm Up 3 (No Measure) Cycle Through for 7 min: Row 10 Cal 10 Banded Good Mornings 10 Leg Extensions/side with band 10 Glute Bridges 5 Scapular Push-Ups 5 Wide Legged Inch Worms Pre-WOD Stretching Perfect Stretch 3 times each side Weightlifting Deadlift (20 min to build to a…

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Wendler 1.3

CrossFit 007 – CrossFit Warm-up Time Cap: 8 min Warm-Up-Sprint (No Measure) Jog 400m Then… 2 lengths Each High Knees Butt Kicks High Knee Skips Kareokee Frankensteins Over Unders Tire Run (imagine you are running through tires in football practice) Prison Walks Dyno Walks Then…. 20 Arm Circles Forward 20 Arm Circles Backward 20 Arm…

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Wendler 1.2

CrossFit 007 – CrossFit Warm-up Power Snatch Warm Up (No Measure) 9 Shuttle Runs: On Rep 3- High Knee Skips On Rep 6- Broad Jumps On Rep 9-Kareokee 3 Rounds: 5 Down Ups 5 Down Up Elbows High 5 Muscle Snatch 5 Hang Power Snatch Pre-WOD Stretching Good Morning and Reach Knee Grabs Spider Crawl…

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