Open Prep Cycle 2017 4.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 7 min AMRAP: With a Partner: 20 Jumping Jacks-Together 10 Alternating Air Squats 20 Hollow Rocks each-(one at a time) 5 Supermans each-one at a time 2 Wall Walks each- one ata time Pre-WOD Stretching quickly (20s each) Heel to Toe Rocks Side Lunges Samson Lunge Swimmers…

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Open Prep Cycle 2017 4.2

CrossFit 007 – CrossFit Warm-up stretching included in warm up today Bench Warm Up 5 (No Measure) 5 min AMRAP: 1 length Bear Crawl 1 length Crab Walk 10 Glute Bridges 5 Inch Worms 5 Pizza Pies 5 Goal Posts 5 Banded Pull-Aparts Weightlifting Bench Press (5×6@70-75%) Metcon 9 min AMRAP (AMRAP – Rounds and…

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Open Prep Cycle 2017 4.1

CrossFit 007 – CrossFit Warm-up Front Squat/Squat Clean Warm Up (No Measure) 3 Rounds: 5 Med Ball Cleans 5 Box Jumps- be explosive 10 Ring Rows or 5 MU Transitions Side Shuffle with Shortie Band- 2 lengths Pre-WOD Stretching Front Squat Stretching (No Measure) 30 sec each: Front Rack Stretch w/ PVC Behind the Back…

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Open Prep Cycle 2017 3.6

CrossFit 007 – CrossFit Warm-up Wall Ball Relay (No Measure) 3 Rounds in Teams of 3: 30 Relay Style WallBalls 20 Sit-Ups (all teammates go down every time, partner with ball must toss to teammate at the top of each rep) 100m Run together- must toss ball every 5 steps *Every time the ball hits…

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Open Prep Cycle 2017

CrossFit 007 – CrossFit Weightlifting Warm-up Coach’s Choice Warm Up: Kettlebell Focus. HAVE FUN!!!! Pre-WOD Stretching Front Rack Stretch Shooters PVC Good Mornings Leg Swings Spider Crawl Scorpion Kicks Power Clean (For 6 sets, every 90s: 2 reps. Climbing) Metcon Walk of Game (Time) Rx: 20 KB S2OH (53/35) 20m Walking Lunge- Goblet Style (53/35)…

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Open Prep Cycle 2017 3.4

CrossFit 007 – CrossFit Warm-up Kitchen Sink Warm Up 3 (No Measure) 7 min AMRAP: 10 Side Lunges (5ea) 5 Med Ball Cleans 10 Banded Good Mornings 5 Burpee Broad Jumps 10 Hollow Rocks Pre-WOD Stretching Banded Bully Stretch: 1 min each side Pigeon: 1 min each side Skill Coach’s Choice Muscle up Technique work…

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Open Prep Cycle 3.3

CrossFit 007 – CrossFit Warm-up Pre-WOD Stretching 20 Arm Circles Front 20 Arm Circles Back 10 Goal Posts 10 Is 10 Ys 10 Ts 10 Ws no weight Jerk Warm Up-Split (No Measure) 100m Run 5 Stationary Lunges Each Leg- pay attnetion to weight balance 5 Lunge Pulses in Jerk Stance- bend the back knee…

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