Endurance 1.5

CrossFit 007 – CrossFit Warm-up Row Warm Up (No Measure) Row for 5 min. Pre-WOD Stretching Deadlift Stretching (No Measure) 10 Banded Good Mornings 10 Side to Side Leg Swings (ea leg) 10 Hydrants (ea leg) 10 Glute Bridges 10 Leg Extensions (5 ea) 10 Scorpion Kicks Weightlifting Deadlift (15 min to find a 15…

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Endurance 1.4

CrossFit 007 – CrossFit Pre-WOD Stretching 30 sec each: Pass Throughs Ninja Warriors Hip Flexor Low Lunge with Twist PVC Good Mornings Goal Posts Warm-up Warm-up (No Measure) 2 Rounds: 4 Shuttle Runs 10 Light DB Snatch (5 each arm) 7 V-Ups 5 S2OH with Empty Bar 5 Power Snatch with PVC* *Round 1: Pause…

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Endurance 1.3

CrossFit 007 – CrossFit Pre-WOD Stretching 30 sec each: Rising Suns Boot Strappers Leg Swings Spider Crawl Elbow Drop Scorpion Kicks Pigeon OR Figure 4 hold Warm-up Warm-up (No Measure) 2 Rounds of: 200m Row 10 Goblet Squats 10 BOB Rows Weightlifting Back Squat (15 min to find a 20 Rep Max) Plan for 1-3…

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Endurance 1.2

CrossFit 007 – CrossFit Pre-WOD Stretching 30 sec each: Plate Snow Angels (lay on back with small plates and move plates slowly from up over your head to down by your hips) Book Openers Inch Worms Peaks and Valleys Ys Ts Ws Weightlifting Warm-up 2 Rounds of: 10 Push-Ups 10 squat jumps 10 SDLHP w/PVC…

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Batier 1.6

CrossFit 007 – CrossFit Warm-up Hungry Hippos Warm Up (No Measure) Place medicine balls of varying sizes/weights in the center of the floor. Divide the class into 4 teams (one team on each corner of the turf. On 3-2-1 GO… the first person on each team will do 1 burpee then sprint to the center…

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Batier 1.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Warm up Foam roll 5 min. (on your own if you like) 10 (m) each (side): Rising suns Arm swings Leg swings Dino walk Lateral ape shuffle Arm circles Inch worms High knee skips Low crawl Trunk twist Warm-up (No Measure) 2 Rounds: 2 TGU per arm…

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Batier 1.4

CrossFit 007 – CrossFit Pre-WOD Stretching PVC Shoulders (No Measure) Grab a PVC: 10 Pass Throughs 5 Ninja Warriors each side 5 Reverse Pass Throughs 10 Shooters Each Side 10 Good Mornings10 knee grab into spider crawl elbow drop Warm-up Warm-up (No Measure) 2 Rounds with PVC 5 Muscle Snatch 5 Snatch From Power Position…

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Batier 1.3

CrossFit 007 – CrossFit Warm-up Longer Warm Up today 🙂 This is a key part of today’s training Bhastrika “Bellows Breath” (No Measure) Uses: 1. Relieves Tension in the Spine 2. Opens Chest 3. Promotes Sense of Well Being, Fulfillment, and Focus. Directions: 1. Sit up tall, relax shoulders, and take a few deep breaths…

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Batier 1.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Row or Bike Steady 5 min then….. Part A: 10 Each: Trunk Twists Arm Circles Lunge and Twist Arm Swings Leg Swings Cup of Waters WTFs Spider Crawl Part B: 2 Rounds Steady: 10 KB Side Shuffle (10 each way) 10 Shoulder Taps (in plank or against…

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