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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Basic Competitor 3.3

CrossFit 007 – CrossFit Warm-up First…. quickly: 10 Pass Throughs 10 Ninja Warriors Each Side 5 Reverse Pass Throughs 5 OHS with 3 sec hold Then….. Barbell Warm Up Clean and Snatch (No Measure) Jump Rope 30 sec. 10 Tuck Jumps Jump Rope 30 sec. 10 Jump and Land Jump Rope 30 sec. 5 down…

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Minions077

CrossFit 007 – Crossfit Kids 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 Warm-up Warm-up (No Measure) Simon says Metcon Metcon (Time) 3 Rounds: 20 m Bear crawl 20 Pushups 20 Box…

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Basic Competitor 3.2

CrossFit 007 – CrossFit Warm-up Stretching will be included in warm up today Bench Warm Up 4 (No Measure) 7 min AMRAP: 20 High Knees 20 Butt Kicks 7 Push-Ups 7 Banded Pull-Aparts 7 Goal Posts 7 Bat Wings Weightlifting 6 min to warm up and find working weight Bench Press (Every 2 min for…

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Basic Competitor 3.1

CrossFit 007 – CrossFit Warm-up 7 min AMRAP of: 10 Air Squats 8 Box Jumps 6 Hang Cleans with Empty bar Pre-WOD Stretching Down and Up Figure 4s Leg Swings Spider Crawl Elbow Drop Arm Swings Arm Circles Egyptians Weightlifting 6 min to warm up and find working weight. Back Squat (Every 2 min for…

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Basic Competitor 2.6

CrossFit 007 – CrossFit Warm-up Fast Foot Shuffle (No Measure) For this game it is key to keep you eyes on the coach, AND change directions quickly! Directions: The coach will be behind a cone at one end of the gym and the athletes will be behind a cone “line” at the other end. The…

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Minions076

CrossFit 007 – Crossfit Kids

Warm-up

Warm-up (No Measure)

Crossfit limbo

Pre-WOD Stretching

Hip flexor

Spider crawl

Leg swings

Arm circles

Down ups

Arm swings

Trunk twist

Metcon

Metcon (Distance)

8 Min. AMRAP:

10 m MB Push

10 Tuck jumps

Cool Down

Forward bend

Standing straddle

Upward dog

Downward dog

Chest stretch

Shoulder across

Basic Competitor 2.5

CrossFit 007 – CrossFit Happy Challenge Friday! 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 Pre-WOD Stretching 10 Banded Pull Aparts 10 Behind the…

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Basic Competitor 2.4

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. Pre-WOD Stretching Old School Stretches (No Measure) You…

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Basic Competitor 2.3

CrossFit 007 – CrossFit Warm-up Barbell Warm Up Clean and Snatch (No Measure) Jump Rope 30 sec. 10 Tuck Jumps Jump Rope 30 sec. 10 Jump and Land Jump Rope 30 sec. 5 down ups 5 down up elbows high Jump Rope 30 sec. 5 Muscle Snatch 5 Muscle Clean 5 Snatch from Position 1…

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