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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Overhead Stability 4.1

CrossFit 007 – CrossFit Warm-up Snatch Warm Up 2 (No Measure) 3 Rounds of: 7 Box Jumps Think Point: How do we “Jump” and “Land” 5 Snatch DL Think Point: Does the Bar stop at my THIGHS or HIPS? Do I SCOOP my legs or stand straight up? 3 Slow to Fast Snatch Think Point:…

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Gymnastics

CrossFit 007 – Gymnastics Warm-up Warm-up (No Measure) 3 Rounds: 10 Goal post 8 HR Pushups 4 DB Push press 21X3 Pre-WOD Stretching Pass throughs Front rack Shooters Ninja warriors Perfect stretch 3x ea. side Side lunges Inch worms Bootstrappers + twist Circling the body Trunk twist Skill Tabata Hollow rocks / Hollow rolls *Alt.…

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Overhead Stability 3.5

CrossFit 007 – CrossFit Warm-up Outdoor Relay (No Measure) Do outdoors on the road or the grass! Coach will line members up in even lines of 3-6 people. The coach will set a specific distance for members to travel. Then the coach will name exercises for members to do including but not limited to High…

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Minions085

CrossFit 007 – Crossfit Kids Warm-up 300 m Pitstop run 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 Metcon Metcon (AMRAP – Reps) 10 Min. AMRAP: P 1 & 2) 10 Shuttle…

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Overhead Stability 3.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 1 Length each: Bear crawl Spider crawl Low Crawl Inch worms Then… 200 m MB Run 10 Burpees over MB Pre-WOD Stretching Pass throughs Shooters Ninja warriors Good mornings Bent over twist Side lunges Boot strappers Leg swings Arm circles Arm swings Wrist circles Hip circles Skill…

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Minions084

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Knockout! 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 Metcon Metcon (AMRAP – Reps) 7 Min. AMRAP: 5 Pushups 10 Lunges Cool Down…

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Overhead Stability 3.3

CrossFit 007 – CrossFit Warm-up Can switch to 2 minAMRAP shuttle runs inside if cold. 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…

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Overhead Stability 3.2

CrossFit 007 – CrossFit Warm-up Bodyweight Warm Up-Cindy (No Measure) Row 15 Calories 1 Round of Cindy Bike 10 Calories 2 Rounds of Cindy Run/Side Shuffle 4 Laps 3 Rounds of Cindy Mobility OHS Mobility 2 (No Measure) 2 Rounds: 10 “No Money”s https://www.youtube.com/watch?v=HjmbGNrgEIQ 10 Banded External Rotations each side Weightlifting Push Press (Every 90s…

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Overhead Stability 3.1

CrossFit 007 – CrossFit Warm-up Snatch Warm Up 2 (No Measure) 3 Rounds of: 7 Box Jumps Think Point: How do we “Jump” and “Land” 7 Snatch DL Think Point: Does the Bar stop at my THIGHS or HIPS? 7 Slow to Fast Snatch Think Point: I NEED to CHANGE direction QUICKLY Pre-WOD Stretching Pass…

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