Open 2017 2.3

CrossFit 007 – CrossFit Warm-up 007 Relay (No Measure) Divide Athletes into teams. Have the first person in line on each team take turns picking an exercise. Examples: High knees, butt kicks, skips, crab walk, bear crawl, etc. Then, athletes perform one lap of the exercise, sprint back and tag the next person in line.…


Open 2017 2.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 8 min AMRAP: Jump Rope for 1 min 6 Pole Facing Lunges 6 OHS with Band Pre-WOD Stretching Front Squat Stretching (No Measure) 30 sec each: Front Rack Stretch w/ PVC Behind the Back Elbow Stretch with PVC Bent Over Body Twists (FLAT BACK!!!) Spider Crawl Elbow…


Open 2017 2.1

CrossFit 007 – CrossFit Warm-up Gymnastics Warm Up 3 (No Measure) 3 Rounds: 5 Wide Leg Inch Worms 5 Figure 4s ea leg 5 Pull-Ups 5 Push-Ups 5 Air Squats 5 Supermans 10 Hollow Rocks Time Cap: 8 min. Pre-WOD Stretching Gymnastics Stretching 2 (No Measure) Hold each for 30 sec…. Wrist Circles Elbow Circels…



CrossFit 007 – Gymnastics


Metcon (No Measure)


1) 6 Inverted Barbell Rows @ 31X1

2) 8 Ring pushups

3) 12 Hollow rocks

Increase incline


Knee tuck hollow rocks

CrossFit Open 2017 1.2

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…


2017 Open 1.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Row, Bike or Jump Rope 3 min then… 3 Rounds of: 15 KB Swings 6 Burpee Broad Jumps 1 min rest between rounds Pre-WOD Stretching 10 Banded Good Mornings 10 Heel Toe Rocks 10 Rising Suns 10 Side Lunges 10 Spider Crawl Elbow Drop Rotations 10 Figure…


Open Prep Cycle 2017 8.4

CrossFit 007 – CrossFit Warm-up 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 to discuss. When everyone returns from the run, athletes will…


Open Prep Cycle 2017 8.3

CrossFit 007 – CrossFit Warm-up All Around Warm Up 003 (No Measure) Dynamic: Side Shuffle Kareoke Prison Walks High Knee Skips Frankenstein’s Over Unders Knee Grab with Calf Raise Scorpion Kicks 10/side 5 min to stretch any tight areas before WOD: athlete’s choice Weightlifting Athlete may also use this time to test or practice a…