Basic Competitor 4.5

CrossFit 007 – CrossFit Warm-up Barbell Warm-Up 6 (No Measure) 30 Single Unders 5 Down Ups 5 Down Up Elbows High 20 Jump Rope Backwards 5 OHS 5 Front Squat 20 Double Unders 5 Hang Snatch From Pos 1 5 Hang Clean from Pos 1 10 Triple Unders Weightlifting Rest 2 min between sets Snatch…

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Basic Competitor 4.4

CrossFit 007 – CrossFit Warm-up Mini WOD #9 (No Measure) 3 Rounds: 12 KB Swings 10 Sit-Ups 8 Wall Balls 6 Broad Jumps Rest 30 sec. Pre-WOD Stretching Down Ups Spider Crawl Elbow Drop Leg Swings Arm Swings Arm Circles Figure 4s Metcon 007 Beep Test 1 (AMRAP – Rounds and Reps) EMOM until failure…..…

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Basci Competitor 4.3

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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Minions079

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Skirttt! Pre-WOD Stretching Minions all around pre-stretch (No Measure) 20 Seconds each: Rising suns Down ups Spider crawl elbow drop Leg swings Arm swings up and down Across the body Trunk twist Metcon Metcon (Time) 3 Rounds for time: 9 Rope ascents 15 Squat jumps 21…

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Basic Competitor 4.2

CrossFit 007 – CrossFit Warm-up Mini Partner WOD #1 (No Measure) With a partner; rotating through all 4 stations. Partner 2 is the switcher: Partner #1: Jumping Jacks Partner #2: 20 Wall Balls 10 DB Press each arm (choose warm up weight) 10 HR Burpees 40 Flutter Kicks Pre-WOD Stretching Good Morning and Reach Arm…

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Basic Competitor 4.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Time Cap 10 min: 2 Lengths High Knees 2 Lengths Butt Kicks 10 Air Squats 10 Seated Banded Rows 2 Lengths Over Unders 10 Arm Swings 10 Banded Pull-Aparts 1 Length Spider Crawl 1 Length Frankensteins 10 Boot Strappers 10 Goal Posts Pre-WOD Stretching Couch Stretch-1 min…

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Basic Competitor 3.6

CrossFit 007 – CrossFit Warm-up Waffles (No Measure) 1. Find a partner 2. Stand on either side of a line, facing your partner, with a cone on the line between you 3. Coach will call out commands (like Simon says) and each partner will have to do whatever the coach says. 4. If, at any…

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Minions078

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Plank taps Pre-WOD Stretching Minions all around pre-stretch (No Measure) 20 Seconds each: Rising suns Down ups Spider crawl elbow drop Leg swings Arm swings up and down Across the body Trunk twist Metcon Metcon (Distance) 8 Min. AMRAP: 1) 5 Pushups 2) 5 Burpees 3)…

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Basic Competitor 3.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP of: 5 Barbell Good Mornings 10 Jumping Pull-Ups or Ring Rows 15 Walking Lunges Pre-WOD Stretching 10 Banded Good Mornings 10 Leg Extensions Each Leg 10 Scorpion Kicks 10 Supine Leg Kicks Weightlifting 6 min to build to working weight Sumo Deadlift (Every 2…

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Basic Competitor 3.4

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…

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