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.…

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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…

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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…

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Gymnasty

CrossFit 007 – Gymnastics

Metcon

Metcon (No Measure)

EMOM 12

1) 6 Inverted Barbell Rows @ 31X1

2) 8 Ring pushups

3) 12 Hollow rocks
Scaled:

Increase incline

Pushups

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…

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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…

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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…

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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…

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