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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Basic Competitor 7.3

CrossFit 007 – CrossFit Warm-up Snatch Warm Up 4 (No Measure) This Warm Up is Broken into 3 steps: STEP -BW Bear Crawl 2 lengths Frog Jump 2 Lengths Crab Walk 2 Lengths Dyno Walk-1 length Spider Crawl-1 length Step 2-PVC 5 Pass Throughs 5 Reverse Pass Throughs 5 Ninja Warriors Each Side 5 Shooters…

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11092016

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 ABC skips Conditioning Metcon (No Measure) All Running:…

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Minions083

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 (Time) 4 Rounds for time: 10 V-ups 10 PVC OVHS 10 Pushups…

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Overhead Stability 1.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Jog, Bike, Row or Jump Rope for 3 min. Then….. 3 Rounds: 5 Good Mornings (empty bar) 5 Strict Press (empty bar) 5 Ys, Ts, Ws (small plates) Pre-WOD Stretching OHS Mobility Drill of the Day 2 (No Measure) Accross the Body Banded Shoulder Stretch: 90s Each…

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Overhead Stability 1.1

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 side to side 2 foot hops…

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Basic Competitor 7.6

CrossFit 007 – CrossFit Metcon use today to get outside and do something you enjoy: hiking running bike riding yard work walk your dog etc. OR Do the following metcon! See if you can get some family or friends to join in! 🙂 Warm-up Bodyweight Warm Up (No Measure) Jog in Place: 30 sec. 10…

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Basic Competitor 7.5

CrossFit 007 – CrossFit Warm-up Coach’s Choice Agility (No Measure) Agility warm up TBD by your coach- HAVE FUN! Pre-WOD Stretching Clean Stretches (No Measure) With PVC: Front Rack Behind the Back Shooters Spider Crawl Elbow Drop Boot Strappers Hip Circles Wrist Circles Weightlifting Oly Max Warm Up (No Measure) 1. 5 reps Position 1-…

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Basic Competitor 7.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP of: 1 Length Inch Worms- 3 push ups each time 10 Jumping Jacks 1 Length Crab Walk 10 Sit-Ups 1 Length Low Crawl Pre-WOD Stretching 20 Arm Swings (10 each) 20 Arm Circles (10 each) 10 Egyptians 10 Swimmers 10 Goal Posts Weightlifting One…

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Minions082

CrossFit 007, CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) 3 Rounds: 10m MB Push 8 AS 10m MB Run 4 MB Slams Pre-WOD Stretching Figure 4s Side lunges Good mornings Leg swings Arm circles Low lunge Wrist circles Knee circles Hip circles Trunk twist Metcon Metcon (AMRAP – Reps) 10 Min. AMRAP: 10-1…

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