Skills and Thrills 1.6

CrossFit 007 – CrossFit Warm-up Waffles (No Measure) 1. Find a partner 2. Stand on either side of a line, facing your partner, with a cone on the line between you 3. Coach will call out commands (like Simon says) and each partner will have to do whatever the coach says. 4. If, at any…

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Minions071

CrossFit 007 – Crossfit Kids Warm-up Agility ladder 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 Strength Metcon (No Measure) Pick 2 Lifts and PR! Cool Down Yoga cool down 1 (No…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 3 rounds: 100 m Sprint 10 MB Over shoulder toss 40 Straights Pre-WOD Stretching With PVC: Pass throughs Ninja Warriors Bent over twist Leg swings Figure 4s Skill -Power progressions -4 Punch combo on bag Metcon Metcon (AMRAP – Reps) 5 Rounds: 2 min. Work/ 30 Sec.…

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Skill and Thrills 1.5

CrossFit 007 – CrossFit Warm-up Barbell Warm Up (No Measure) With an empty bar or PVC: 3 rounds: 6 Romanian Deadlifts 6 Hang Power Cleans 6 Front squats 6 Press 6 Backsquats 6 behind the neck press Pre-WOD Stretching Back Stretching (No Measure) 30 seconds each…. Rising Suns Trunk Twists Figure 4’s Leg Swings Scorpion…

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Skills and Thrills 1.4

CrossFit 007 – CrossFit Warm-up Mini WOD #4 (No Measure) 3 Rounds: 10 Jumping Jacks 10 Ring Rows 10 Kips on Bar (for a special challenge try an ab mat between your knees) 10 Hollow Rocks Pre-WOD Stretching Coach’s Choice Skill Coach’s Choice Muscle Up/Pull Up Work. 1.Strength Prerequisites 2. Progressions/Drills 3. Modifications 4. Strength…

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Minions070

CrossFit 007 – Crossfit Kids

Warm-up

Warm-up (No Measure)

Cone drills

Pre-WOD Stretching

Rising suns

Down ups

Lizard

Figure 4s

Arm circles

Sumo squat

Metcon

Metcon (AMRAP – Rounds and Reps)

11 Min. AMRAP:

10 Pushups

5 Burpees

20 Latt. hops

Cool Down

Chest stretch

Wall latt. stretch

Calf stretch

Quad stretch

Standing reach

Skills and Thrills 1.3

CrossFit 007 – CrossFit Warm-up Pre-WOD Stretching Couch Stretch- 1 min each side 5 Boot Strappers with Twist Frog Stretch- 30 sec. Sumo Squat Hold- 1 min.* *may use rig for assistance All Around Warm Up 007 (No Measure) 2 High Knees 2 Butt Kicks 2 High Knee Skips 2 Side Shuffle 1 Frankensteins 1…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 5 Min. AMRAP: Shadow box drill Pre-WOD Stretching Spider crawl Pigeon Peaks and valleys Leg swings (2way) Arm swings Arm circles Trunk twist Wrist circles Neck circles Metcon George Ryan’s Fight Night (AMRAP – Reps) 4 Rounds 3 Min. each 30 Sec. Int. : *1 Min. Rest…

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Skills and Thrills 1.2

CrossFit 007 – CrossFit Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Pre-WOD Stretching Think Fast Stretching (No Measure) In two lines, with athletes facing each other. At the beginning of each 30 sec. interval, each athlete must pick a stretch to perform. Rules: 1. If an athlete…

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Skills and Thrills 1.1

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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