Gymnastics

CrossFit 007 – Gymnastics

Gymnastics

Metcon (No Measure)

EOMOM 12

Odd) Complex

1, 2, 3, 4, 5, 6

TTB + Pullups

Even)

30 Sec. Side plank hold

Alt. sides each round
All reps in complex must be unbroken. If a set is too large, continue eomom with the lesser set.

Open Prep Cycle 2017 2.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 5 Incline Push-Ups or 5 Pike Push-Ups 10 Peaks and Valleys 5 OHS with band 20m Bear Crawl 5 Muscle Snatch 10 Air Squats Pre-WOD Stretching Knee Grab+ Hip Flexor+ Quad Stretch-1 min Spider Crawl Elbow Drop+ Twist+Hamstrings- 1 min Is, Ys, Ts, Ws-1…

Details

Minions089

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Waffles! Pre-WOD Stretching Samson lunge Over unders Inch worms Low crawl Y, T, W Leg swings Arm swings Hip circles Metcon Metcon (Time) AMRAP 9: ME Plank hold in time remaining… 10 Lunges 5 Ring rowsScore = Time held in plank Cool Down Yoga cool down…

Details

Open Prep Cycle 2017 2.3

CrossFit 007 – CrossFit Warm-up Mini WOD #1 (No Measure) 3 Rounds not for time of: 10 Wall Balls 10 Sit-Ups 10 Push-Ups Pre-WOD Stretching Make Sure someone calls Figure 4s every class Follow the Leader- Circle Style (No Measure) All members stand in a circle. Coach leads the first exercise/stretch then picks the next…

Details

Open Prep Cycle 2017 2.2

CrossFit 007 – CrossFit Warm-up OHS warm up (No Measure) 7 min AMRAP: FLOATER: somewhere in this warm up spend 1 min T-spine stretch on wall ball 2 lengths dynamic movement of choice 5 Ring Rows (2 sec hold at top) 5 Goblet Squats-controlled 20m (each) Single Arm OH walk with KB or DB Pre-WOD…

Details

Open Prep 2017 2.1

CrossFit 007 – CrossFit Warm-up Front Squat Warm Up (No Measure) 7 min AMRAP of: 6 Single leg Step Ups each leg 6 Ring Push Ups (angle as needed) *scale with box push ups 6 Tuck Jumps Pre-WOD Stretching Front Squat Stretching (No Measure) 30 sec each: Front Rack Stretch w/ PVC Behind the Back…

Details

Gymnastics

CrossFit 007 – Gymnastics

Gymnastics

Metcon (No Measure)

5 Rounds:

6 Ring dips @ 21X1

1:00 Forearm plank

1 Legless rope climb (up & down)

*Rest 30 Sec. b/w movements*
Scaled:

Bar dips (Band if needed)

:30 Sec. Plank

3 Rope Ascents

Open Prep Cycle 2017 1.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Form of: 20 Jumping Bar Taps (DU drill) 10 Air Squats 10 Ring Rows 5-10 Pike Push-Ups 5 Ring Dips/Bench Dips 5 Strict Pull-Ups Pre-WOD Stretching Clean Stretches (No Measure) With PVC: Front Rack Behind the Back Shooters Spider Crawl Elbow Drop Boot Strappers…

Details

Gymnastics

CrossFit 007 – Gymnastics

Gymnastics

Metcon (No Measure)

AMRAP 16:

10 Pullups

10 m Handstand walk

*Rest 30 Sec. b/w sets*
Maintain strict pullups as long as possible

Scaled:

Strict w/ Band

Toe drag