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…


Open Prep Cycle 2017 8.2

CrossFit 007 – CrossFit Warm-up All Around Warm Up 001 (No Measure) 7 min AMRAP: 250m Row 15 banded Good Mornings 10 Duck Walks R/L 10 Pizza Pies 10 Broad Jumps 10 Banded Pull Aparts 20 Scorpion Kicks (10 each side) Weightlifting Athlete’s Choice 1 RM (Weight) 20 min to build to a 1RM of…


Open Prep Cycle 2017 8.1

CrossFit 007 – CrossFit Warm-up All Around Warm Up 007 (No Measure) 2 High Knees 2 Butt Kicks 2 High Knee Skips 2 Side Shuffle 1 Frankensteins 1 Dyno Walks 1 Figure 4s 1 Spider Crawl 1 Inch Worm 1 Crab Walk Pre-WOD Stretching Rising Suns Down and Up/Tricep and Reach Leg Swings Arm Swings…