Open 2017

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. 4 Lengths: 2 Side Shuffle; 2 High Knee Skips* 2. HR Push Ups 1. 2 Lengths Broad Jump* 2. Air Squats *equals switcher Once both partners complete both parts…



CrossFit 007 – Gymnastics


Metcon (No Measure)

4 Rounds:

6 Bar dips @ 21X1

10 Hollow V-ups

20 Sec. Handstand hold

*Rest 30 Sec. b/w movements*

Banded dips


20 Sec. Belly-facing HS hold on wall

Open 2017 2.6

CrossFit 007 – CrossFit Warm-up Med Ball Tic-Tac Toe (No Measure) Coach will make a tic-tac toe board on the floor. Divide the class into two teams placed on opposite sides of the board. Each team has a diff colored med ball. On 3-2-1 GO, the first member of each team must sprint to the…


Open 2017 2.5

CrossFit 007 – CrossFit Warm-up CrossFit Open 17.2 (No Measure) A. 2 Rounds of: Bike 10 Cal 5 Shoulder Activations 10 BW Walking Lunges Rest 1 min Between Rounds Rest 3 min- Stretch B. 2 Rounds of: 6 DB Walking Lunge 4 TTB/ 4 Knee Raise 3 DB Power Cleans Rest 3 min.-Stretch C. 2…


Open 2017 2.4

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…


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…