Open Prep Cycle 2017 7.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 7 min AMRAP: 2 Lengths Side Shuffle 2 Lengths Kareokee 5 OHS with Band Overhad 10 Pass Throughs 5 Inch Worms with Up Dog 5 PVC Good Mornings 5 Slow Muscle Snatch Against Rig with PVC Partner Snatch “Pull Under” Drill with PVC (No Measure) 3×3 each…

Details

Open Prep Cycle 2017 7.1

CrossFit 007 – CrossFit Warm-up General Warm Up (No Measure) 3 Rounds of: 100m Run 15 Air Squats 10 Sit-Ups Pre-WOD Stretching Trunk Twists/Arm Circles Leg Swings Arm Swings Side Lunges Spider Crawl Elbow Drop Boot Strappers Supine Leg Cross Weightlifting Back Squat (8@70%, 8@75%, 6@75%, 6@80%, 6@80%) warm up at least 2 sets. Athlete’s…

Details

Open Prep Cycle 2017 6.6

CrossFit 007 – CrossFit Warm-up Listen Up or Burpee Up (No Measure) Have all members stand in a circle. Quickly, have everyone go around and answer one of the following questions: 1. Favorite Color 2. Quirky Hobby 3. Favorite TV show 4. Favorite Type of Music 5. How many siblings do you have 6. City…

Details

Open Prep Cycle 2017 6.4

CrossFit 007 – CrossFit Warm-up Interval HR Warm Up (No Measure) EOMOM for 9 min: 1. Partner Over Unders (partners switch at 30s) 2. 10 Deadlifts at 50%, 8@60%, 6@70% 3. Jog, Broad Jump, Jog Weightlifting Deadlift (EMOM for 5 min: 5 reps @75% ) Metcon 400m Run (Time) Max Effort 400m RunRest 3 min.…

Details

Open Prep Cycle 2017 6.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 6 min AMRAP of: 10 Partner Wall Ball Sit-Ups 5 Barbell Good Mornings 5 Burpee Pull-Ups 5 Hang Cleans Pre-WOD Stretching With Small Plates: 2 Rounds: 5 Goal Posts 5 Pizza Pies 5 Lateral Raises Skill coach’s choice bar muscle up work as time allows 🙂 Bar…

Details

Open Prep Cycle 2017 6.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 Rounds of: 5 Burpees 20m Walking Lunge (practice with DB if you feel so inspired) *wink 5 single arm DB or KB strict press each arm Pre-WOD Stretching Rising Suns Inch Worms Leg Swings Figure 4s Arm Swings Arm Circles Cup of Waters WTFs Weightlifting GOAL:…

Details