Basic Competitor 6.1

CrossFit 007 – CrossFit Warm-up stretches included in warm up toay Warm-up (No Measure) AMRAP 7 min of: Run 2 Laps 7 Push-Ups 7 Air Squats Run 1 lap; Bear Crawl Corners 7 Pass Throughs 7 OHS with 5 sec hold Run 1 Lap; Crab Walk Corners 7 Banded Pull Aparts 7 Ring Rows Weightlifting…

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Minions080

CrossFit 007 – Crossfit Kids Warm-up Skirttt! 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: 8 Burpees 8 Box jumps 8 Wallballs Cool Down…

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Basic Competitor 5.6

CrossFit 007 – CrossFit Warm-up Agility Ladder Races (No Measure) Split the Class into 2 teams: one on each ladder. The coach will call out an exercise and each team must sprint through the ladder ACCURATELY as fast as possible. Rules: One member of your team must be at least 4 squares in front of…

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Basic Competitor 5.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 15 Air Squats 10 Push-Ups 5 Candlestick Rolls Pre-WOD Stretching With Small Plates: Goal Posts Pizza Pies Front Raise Lateral Raise Then… Boot Strappers Figure 4s Side Lunges Weightlifting Back Squat (3×10) Same Weight Metcon Metcon (Weight) EOMOM for 10 min: Odd: 10 Box Jumps…

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Basic Competitor 5.4

CrossFit 007 – CrossFit Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Weightlifting Barbell Hip Thrust (3×12 with 2 sec pause) Work with a partner. While one partner performs hip thrusts, the other partner must hold in a plank Plank (3xME seconds) Hold while partner does barbell hip…

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Basic Competitor 5.3

CrossFit 007 – CrossFit Warm-up Snatch Warm Up 3 (No Measure) With PVC or Empty Bar 30 Single Unders 10 OHS 30 Double Unders 7 Snatch Balance 20 Jump Rope Backwards 5 Hang Power Snatch 5 Hang Squat Snatch 10 Triple Unders Pre-WOD Stretching Pass Throughs Ninja Warriors Reverse Pass Throughs Bent Over Body Twists…

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Basic Competitor 5.2

CrossFit 007 – CrossFit Warm-up DL Accessory Warm Up (No Measure) 200m Jog then…. 3 Rounds of: 5 Bulgarian Split Squats Each Leg (no weight) 5 RDL with Empty Bar 10 Duck Walks Each Side Time Cap: 10 min. Pre-WOD Stretching Down Dog with Calf Raise: 20 ea leg Over Unders: 5 each side Frog…

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Basic Competitor 5.1

CrossFit 007 – CrossFit Warm-up (No Measure) 2 Rounds: Jog 3 Times Down and Back 5 OHS with PVC- PERFECT FORM 10 Pass Throughs 20 Jumping Jacks 5 Thrusters with PVC PERFECT FORM 10 PVC Good Mornings 10 Side Skaters 10 Ring Rows Pre-WOD Stretching 30 sec each: Leg Swings Arm Swings Arm Circles Cup…

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Basic Competitor 4.6

CrossFit 007 – CrossFit Warm-up Buddy Warm Up (No Measure) After Each Exercise, Ask you partner the following questions and pick ONE thing you learned about your partner to share with the group: 200m Run Q: What are your 3 favorite CrossFit movements? 10 Ring Rows Q: How many people are in your immediate family?…

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Basic Competitor 4.5

CrossFit 007 – CrossFit Warm-up All Around Warm Up 10 (No Measure) Jog 2 Lengths Jog 2 Lengths Backwards Side Shuffle 2 Lengths 1 Length Bear Crawl 10 Push-Ups 1 Length Crab Walk 10 Plank Up Downs Side Shuffle 2 Lengths Jog 2 Lengths Backwards Jog 2 Lengths Pre-WOD Stretching 2 Rounds: 7 Glute Bridges…

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