Overhead Stability 2.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Bike 30 seconds on, 30 seconds off for 6 minutes at a warm up pace (about 50-65%) Then, find or draw a 4 square grid on the floor. Labeling the grid may be helpful: Top left = 1 Top right = 2 Bottom left = 4 Bottom…

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Overhead Stability 2.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 6 min AMRAP of: 6 Lengths- alternate between jogging forwards and backwards 6 Strict Pull-Ups 6 Strict Push-Ups 6 Air Squats Complex (squat+ lunge right+ lunge left) Pre-WOD Stretching Sumo Squat Hold Spider Crawl Elbow Drop Samson Lunge Arm Circles Arm Swings Egyptians Goal Posts Weightlifting Behind…

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Overhead Stability 2.3

CrossFit 007 – CrossFit Warm-up Snatch Stability Warm Up (No Measure) 6 min AMRAP of: 250m Row 12 Russian KB Swings 6ea side DB or KB OH Squat- light Pre-WOD Stretching 2x 10 Banded Good Mornings 10 Banded Straight Arm Pull Downs* *coach will show Weightlifting Snatch Grip Deadlift (Every 90s for 6 sets: 3…

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Overhead Stability 2.2

CrossFit 007 – CrossFit Warm-up Squat Warm Up 1 (No Measure) Perform Each for one Length: Perfect Stretch Over Unders (down and back) Lunge w/Twist Step, Cross, Toe Touch Figure 4s Then… 10 Duck Walks (each side) 10 Boot Strappers 10 Scorpion Kicks (each side) 10 Leg Swings Front to back and side to side…

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Overhead Stability 2.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) AMRAP 7 in any order at 50-60% effort: 100m run 10 cal bike 15 cal row 15 air squats then, find a space on the floor where 2 lines intersect and complete at 75-85% effort: 1 Tabata of: 2 foot hops clockwise 2 foot hops counterclockwise *That…

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Overhead Stability 1.6

CrossFit 007 – CrossFit Warm-up Partner Burpees (No Measure) 3 Rounds: Partner 1: Hold Plank Partner 2: 10 Burpees over Partner Switch. Before you switch each time, you must gather the following info from your partner: 1. What is your favorite color? 2. What is your favorite CrossFit movement? 3. What is a movement you…

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11122016

CrossFit 007 – Endurance Warm-up Warm-up (No Measure) 1 length of each dynamic movement: high knees butt kicks straight leg walks (BSE) Dino walks Knee grab toe touch Over unders (both sides) Heel Walks Toe walks Karaoke (both sides) 2 lengths of each: A skips B skips ACB skips Conditioning Metcon (No Measure) 4-3-2-1-2-3-4 (running)…

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Overhead Stability 1.5

CrossFit 007 – CrossFit We are going to be doing a Hero WOD today in honor of Veteran’s Day. Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Metcon see coach for scaling help Zembiec (Time) 5 Rounds for time of: 11 Back Squats, 185# 7 Strict Burpee Pull-ups…

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Overhead Stability 1.4

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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Overhead Stability 1.4

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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