Open Prep 2017 2.1

CrossFit 007 – CrossFit Warm-up Front Squat Warm Up (No Measure) 7 min AMRAP of: 6 Single leg Step Ups each leg 6 Ring Push Ups (angle as needed) *scale with box push ups 6 Tuck Jumps Pre-WOD Stretching Front Squat Stretching (No Measure) 30 sec each: Front Rack Stretch w/ PVC Behind the Back…

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Gymnastics

CrossFit 007 – Gymnastics

Gymnastics

Metcon (No Measure)

5 Rounds:

6 Ring dips @ 21X1

1:00 Forearm plank

1 Legless rope climb (up & down)

*Rest 30 Sec. b/w movements*
Scaled:

Bar dips (Band if needed)

:30 Sec. Plank

3 Rope Ascents

Open Prep Cycle 2017 1.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Form of: 20 Jumping Bar Taps (DU drill) 10 Air Squats 10 Ring Rows 5-10 Pike Push-Ups 5 Ring Dips/Bench Dips 5 Strict Pull-Ups Pre-WOD Stretching Clean Stretches (No Measure) With PVC: Front Rack Behind the Back Shooters Spider Crawl Elbow Drop Boot Strappers…

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Gymnastics

CrossFit 007 – Gymnastics

Gymnastics

Metcon (No Measure)

AMRAP 16:

10 Pullups

10 m Handstand walk

*Rest 30 Sec. b/w sets*
Maintain strict pullups as long as possible

Scaled:

Strict w/ Band

Toe drag

Open Prep Cycle 2017 1.4

CrossFit 007 – CrossFit Pre-WOD Stretching Shoulder Pre-Hab (No Measure) 20 Arm Swings (10ea) 20 Arm Circles Each Direction 8 Goal Posts 8 Pizza Pies 8 Front Raise 8 Lateral Raise Warm-up Warm-up (No Measure) 1. 5 shuttle Runs 5 Shoulder Press @50% 5 Muscle Snatch 2. 2 Lengths Each: Bear Crawl Frog Jumps High…

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Minions088

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) MB Toss relay 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) 8 Min. AMRAP: 2, 4, 6, 8……

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Open Prep Cycle 2017 1.3

CrossFit 007 – CrossFit Warm-up Pre-WOD Stretching Rising Suns Egyptians Cup of Waters WTFs Knee Grab to Quad Stretch Peaks and Valleys Boot Strappers with Twist Gymnastics Warm Up 2 (No Measure) 2 Lengths High Knees 2 Lengths Butt Kicks 2 Lengths Kareoke 1 Length Prision Walks 1 Length Dyno Walks Then…. 2 Rounds: 10…

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Open Prep Cycle 2017 1.2

CrossFit 007 – CrossFit Warm-up Power Snatch Warm Up (No Measure) 9 Shuttle Runs: On Rep 3- High Knee Skips On Rep 6- Broad Jumps On Rep 9-Kareokee 3 Rounds: 5 Down Ups 5 Down Up Elbows High 5 Muscle Snatch 5 Hang Power Snatch Pre-WOD Stretching Pass Throughs Ninja Warriors Reverse Pass Throughs Shooters…

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Open Prep Cycle 2017

CrossFit 007 – CrossFit Warm-up Squat Warm Up 6 (No Measure) 6 min AMRAP: 10/7 Cal Assault Bike 10 Air Squats- FORM 5 Plank Up Downs 5 Pulse Lunges Each Leg Pre-WOD Stretching Squat Stretching 2 (No Measure) 30 sec each: Trunk Twists Hip Circles Knee Circles Boot Strappers Spider Crawl Elbow Drop Deep Squat…

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