Open 2017 4.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP of: 21 Jumping Bar Taps 7 Banded Good Mornings 7 Banded Pull Aparts 7 Hang Cleans 7 Shoulder Press Pre-WOD Stretching Banded OH Distraction Banded Tricep Perfect Stretch: 3x each side Weightlifting Push Jerk (EMOM for 6 min: 3 reps @70%) Metcon Ballers and…


Open 2017 4.1

CrossFit 007 – CrossFit Warm-up All Around Warm Up 004 (No Measure) 2 laps each: High Knees Butt Kickers Kareoke Side Shuffle Over Unders Ape Shuffle High Knee Skips Dyno Walk (1 length) 10 Ankle Bends each side against Wall Inch Worm (1 length) Pre-WOD Stretching Rising Suns Leg Swings Spider Crawl Elbow Drop Boot…



CrossFit 007 – Gymnastics


Metcon (No Measure)

4 Rounds:

8 L-sit leg raises on dip bar

30 Sec. Ring plank hold

8 Ring push-ups @ 21X1

*30 Sec. Rest b/w movements*

Knee tucks

30 Sec. Forearm plank

HR Pushups

Open 2017 3.6

CrossFit 007 – CrossFit Warm-up Instead of doing the reps as a buy in to the WOD, just complete them at the end of warm up before stretching. 🙂 Agility Ladder Races (No Measure) Split the Class into 2 teams: one on each ladder. The coach will call out an exercise and each team must…


Open 2017 3.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 20 Jumping Jacks 10 Ring Rows 1 Barbell Complex: 3 Down Ups + 3 Hang Snatch + 3 OHS Pre-WOD Stretching 5-10 each: Pass Throughs Ninja Warriors Reverse Pass Throughs Shooters PVC Good Mornings Perfect Stretch (3x each side) Circle the Body: 10ea: Neck…


Open 2017 3.4

CrossFit 007 – CrossFit Warm-up Buddy Warm Up (No Measure) After Each Exercise, Ask you partner the following questions and pick ONE thing you learned about your partner to share with the group: 200m Run Q: What are your 3 favorite CrossFit movements? 10 Ring Rows Q: How many people are in your immediate family?…


Open 2017 3.3

CrossFit 007 – CrossFit Warm-up Follow the Leader (No Measure) Coach picks the first leader. Everyone in the class lines up behind the leader. In a line, members begin to jog around the floor. Leader picks the exercise (i.e. skips, butt kicks, side shuffle, inch worm, frankenstein, etc). At random intervals, coach will stop the…


Open 2017 3.2

CrossFit 007 – CrossFit Pre-WOD Stretching 30 sec each: Pass Throughs Ninja Warriors Shooters Front Rack Stretch PVC Good Mornings Peaks and Valleys Spider Crawl Elbow Drop Samson Lunge Cat and Cow Warm-up Warm-up (No Measure) 6 min AMRAP of: 4 Shuttle Runs: forward down; backwards back 5 Hang Cleans (empty bar) 5 Push Jerk…