Basic Competitor 7.6

CrossFit 007 – CrossFit Metcon use today to get outside and do something you enjoy: hiking running bike riding yard work walk your dog etc. OR Do the following metcon! See if you can get some family or friends to join in! 🙂 Warm-up Bodyweight Warm Up (No Measure) Jog in Place: 30 sec. 10…

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Basic Competitor 7.5

CrossFit 007 – CrossFit Warm-up Coach’s Choice Agility (No Measure) Agility warm up TBD by your coach- HAVE FUN! Pre-WOD Stretching Clean Stretches (No Measure) With PVC: Front Rack Behind the Back Shooters Spider Crawl Elbow Drop Boot Strappers Hip Circles Wrist Circles Weightlifting Oly Max Warm Up (No Measure) 1. 5 reps Position 1-…

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Basic Competitor 7.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP of: 1 Length Inch Worms- 3 push ups each time 10 Jumping Jacks 1 Length Crab Walk 10 Sit-Ups 1 Length Low Crawl Pre-WOD Stretching 20 Arm Swings (10 each) 20 Arm Circles (10 each) 10 Egyptians 10 Swimmers 10 Goal Posts Weightlifting One…

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Minions082

CrossFit 007, CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) 3 Rounds: 10m MB Push 8 AS 10m MB Run 4 MB Slams Pre-WOD Stretching Figure 4s Side lunges Good mornings Leg swings Arm circles Low lunge Wrist circles Knee circles Hip circles Trunk twist Metcon Metcon (AMRAP – Reps) 10 Min. AMRAP: 10-1…

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Basic Competitor 7.3

CrossFit 007 – CrossFit Warm-up Squat Warm Up 3 (No Measure) 6 min AMRAP of: 1 Length Butt Kicks 5 Air Squats 1 Length High Knee Run 3 Around the world lunges-each leg 10 Duck Walks Each Side Pre-WOD Stretching Perfect Stretch- 3x each side Weightlifting Back Squat (Against a Running Clock……) Min 0: 5…

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Endurance

CrossFit 007 – Endurance Warm-up Warm-up (No Measure) High knees Butt kicks BSE (straight leg walks) Toe touches Heel walks Toe walks Karaoke (both sides) Straight leg run Straight leg run with cycle leg 2x stride out building in speed Stretching: Fire hydrants (4 way) Hamstrings Calves Quads Low back Arms/chest Conditioning Metcon (No Measure)…

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Basic Competitor 7.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Run 400m With Coach and PVC 5 Pass Throughs 5 Reverse Pass Throughs 5 Ninja Warriors ea Arm Spider Crawl Elbow Drop Figure 4s Samson Lunge 5 Down Ups 5 Down Up Elbows High 5 Muscle Snatch 5 OHS 5 Drop Snatch 5 Snatch Balance 5 Hang…

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Basic Competitor 7.1

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. HR Push-Ups 2. 4 Lengths: 2 Side Shuffle; 2 High Knee Skips *equals switcher Once both partners complete both parts of one section, move to the next Pre-WOD Stretching…

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Hallo_WOD 2016

CrossFit 007 – CrossFit Warm-up Everybody’s IT! (No Measure) It’s a crazy game of Tag where everybody is it!! When you get tagged, you may have to move in a different manner than before. Each time you get tagged, we’ll switch up how you move! Coach will expalin rules Pre-WOD Stretching coach’s choice Metcon Zombie…

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Basic Competitor 6.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 2 Lengths Burpee Broad Jump 10 Duck walks each side 1 Length Crab Walk 10 Hollow Walks 1 Length Crab Walk backwards 10 OHS with Band 5 Over Unders each side 5 Hang Power Snatch- SPEED 20 Arm Circles 5 Perfect Thrusters Pre-WOD Stretching Front Squat Stretching…

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