12 Girls 12.2.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Round 1: 2 Lengths High Knees 2 Lengths Butt Kicks 2 Lengths Kareokee 5 RDL 5 Strict Press Round 2: 10 Walking Lunges 10 Alt. Arm KB Swings 5 Cleans from Pos 1 5 Push Press Round 3: 5 Burpees 10 Broad Jumps 5 Clean and Jerks…

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12 Girls 2.2.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) FUN COORDINATION DRILLS & SKILLS! 3 rounds: 200 run/bike/row then, Round 1: 25 side straddle single unders (Legs moving in and out like a jumping jack while rope passes under feet) Round 2: 25 Forward straddle (Feet staggered forward and back jumping in this pattern: Staggered/ together/…

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12 Girls 2.2.1

CrossFit 007 – CrossFit Warm-up Jackie Warm Up (No Measure) Phase 1: 10 Pass Throughs 10 Leg Swings (ea) 10 Trunk Twists 10 Cup of Waters 10 WTFs 5 Inch Worms 10 ea Knee Rotation in Spider Crawl 10 Scorpion Kicks Phase 2: With a Partner: P1 Work; P2 Rest 2 Rounds each: 10 Air…

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Gymnastics

CrossFit 007 – Gymnastics Warm-up Warm-up (No Measure) 3 Rounds: 1 Min. Jumprope 7 ea. Y, T, W 5/2.5 14 Hollow rocks Skill POP: Ring dip Handstand Gymnastics Metcon (No Measure) 5 Rounds: 6 Ring dips @ 2121 Tempo *Rest 30 Sec.* ME Wall supported hand stand hold *Rest 1 Min.*Scale: Banded ring dips 3…

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12 Girls 2.1.3

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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12 Girls 2.1.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: Round 1: Row for 1 min 10 Tuck Jumps 1 Length Bear Crawl Round 2: Row for 1 min: Legs Only 10 DB Snatch (5 ea arm) 1 Length Crab Walk Round 3: Row for 1 min: Arms Only 10 Hang Power Cleans 1 Length…

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Gymnastics

CrossFit 007 – Gymnastics Warm-up Warm-up (No Measure) 3 Rounds: Y, T W (8 ea.) 5 Double Pushup Burpees 10 Ring rows Pre-WOD Stretching Banded shoulder distraction Low dragon Seated straddle Scorpion kicks Peaks and valleys Strength Metcon (Weight) 10 Min. EOMOM: 3 Weighted DipsBuild AHAP Skill Metcon (Time) 3 Rounds: 20 m Handstand walk…

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12 Girls 2.1.1

CrossFit 007 – CrossFit Welcome to the 12 Girls of Christmas!! Warm-up Warm Up-Helen (No Measure) 8 Min AMRAP 200m Run 15 Hollow Rocks 12 Russian KB Swings 8 Ring Rows Pre-WOD Stretching Dynamic Stretches (No Measure) Over Unders Prison Walks Figure 4s Knee Grab to Quad Stretch Frankensteins Dyno Walks Skill Kipping/Butterfly Pull-Up Technique…

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Overhead Stability 4.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) AMRAP 7 min: Bike 10 Cal 10 Pass Throughs 10 Air Squats 10 Broad Jumps 10 Banded Pull-Aparts Pre-WOD Stretching OHS Stretching (No Measure) 30 sec each or each side: Overhead Distraction with band (1 min.) Wrist Circles Elbow Circles Pinwheels Tricep Stretch w/ Side Bend Perfect…

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Overhead Stability 4.2

CrossFit 007 – CrossFit Warm-up Agility Ladder 1 (No Measure) 1. Both feet in every square (running) 2. 2 in 2 out 3. Hop Scotch 4. In-In-Out-Out (both directions) 5. In-Over-Out 6. 3 Jumps Forward; 1 Jump Back Pre-WOD Stretching Goal Posts Cup of Waters WTFs Egyptians Boot Strappers Spider Crawl Elbow Drop Samson Lunge…

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