Deload 2.3

CrossFit 007 – CrossFit Warm-up “Jogger” Warm Up (No Measure) Athletes will jog in line around the gym for 5 min. Every so often the coach will call out an exercise i.e. high knees, butt kicks, frankensteins, side shuffle, etc. for the athletes to perform. Metcon Metcon (10 Rounds for reps) 10 Total Rounds; Each…

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Deload 2.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 Rounds of: 5 KB Goblet Squats 20m Movement of your choice: High Knees Butt Kickers Spiderman Shuffle Backwards Bear Crawl Over Unders Crab Walk Frankenstein Dyno Walks Spider Crawl Lunge and Twist Skill Metcon (AMRAP – Reps) 3 Rounds for Quality of: 10 L-sit Leg Pulses…

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Deload 2.1

CrossFit 007 – CrossFit Warm-up Warm Up Wheel! (No Measure) Take a Gamble on the Warm Up Wheel! Play for 3-5 rounds. Spin, then perform 3-5 variations of the movement it lands on. You PICK the distance/reps. Have FUN! Metcon Metcon (AMRAP – Rounds and Reps) If you have a weight vest, ruck, back pack,…

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Endurance 6.6

CrossFit 007 – CrossFit Warm-up Make-Up Day Warm-up (No Measure) Please complete the warm up written for the day you will be making up. Each warm up is specifically designed to prep the body for both the strength and metcon on that given day. As always, feel free to ADD anything your body needs 🙂…

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Endurance 6.5

CrossFit 007 – CrossFit Please note class may run slightly longer today. Plan for about 1 hr and 15 min. Warm-up Warm-up (No Measure) Steady Through: Jog 200m 5 Shoulder Activations 10 Single Leg Glute Bridges 10 Ring Rows with 2s pause 10 Light Thrusters 5-10 Strict Pull-Ups (use band or box as needed) Pre-WOD…

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Endurance 6.4

CrossFit 007 – CrossFit Pre-WOD Stretching 30s Each: Pass Throughs Ninjas Reverse Pass Throughs Good Mornings Shooters Sumo Squat Hold Warm-up Warm-up (No Measure) Tabata Line Hops Then…… 2 Rounds with light weight: 5 Snatch High Pulls (scarecrow elbows!) 5 Muscle Snatch 3 Tall Snatch 3 Snatch Balance Weightlifting Snatch (15 min to build to…

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Endurance 6.3

CrossFit 007 – CrossFit Warm-up Pre-WOD Stretching 30s Each: Rising Suns Leg Swings Arm Swings Figure 4s Samson Lunge Spider Crawl Warm-up (No Measure) 3 Rounds of: 18 Lateral Box Step Overs 12 Goblet Squats 6 Box HSPU Weightlifting Back Squat (15 min to build to a 5RM) Metcon Metcon (AMRAP – Reps) EMOM for…

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Endurance 6.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Jump Rope for 2 min…. Then: 2 Rounds of: 8 Lunge and Press (4R; 4L) 2 TGU each side with ab mat or light weight 10 Air Squats 30s Bar Hang Pre-WOD Stretching Shoulder Stretching 1 (No Measure) 10 Banded Pull-Aparts 5 Scap Push-Ups 20 Arm Circles…

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Endurance 6.1

CrossFit 007 – CrossFit Pre-WOD Stretching Front Rack PVC stretch PVC Good Mornings Bent Over Body Twist Leg Swings Arm Swings Spider Crawl Boot Strappers Warm-up Warm-up (No Measure) 2 Rounds: Row or Bike for 1 min 5 Clean Pulls (with elbows) 5 Tall Cleans 5 Double Pause Jerk Weightlifting Clean and Jerk (15 min…

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Endurance 4.6

CrossFit 007 – CrossFit Warm-up Make-Up Day Warm-up (No Measure) Please complete the warm up written for the day you will be making up. Each warm up is specifically designed to prep the body for both the strength and metcon on that given day. As always, feel free to ADD anything your body needs 🙂…

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