Powers 1.6

CrossFit 007 – CrossFit Warm-up Mini Partner WOD Warm Up 2 (No Measure) In Teams of 2 10 min AMRAP: 10 Synchronized Air Squats 20 Ring Rows* *Partners may switch at any time, but other partner must hold a plank 20m Broad Jump (each person) 20m Frog Jump Each Person 10 high five push-ups 10…

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Powers 1.5

CrossFit 007 – CrossFit Warm-up 400m Social Jog (No Measure) Choose a partner to run with- try to pick someone in the gym that you have never met or that you don’t normally talk to. Coach will give a question of the day or topic to discuss. When everyone returns from the run, athletes will…

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Powers 1.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 8 min AMRAP of: 8 Box Jumps 6 DB Push Press 4 Strict Ring Dips or Dips on Box (easy; warm up level) 2 Length Dynamic Move of your choice Pre-WOD Stretching Leg Swings Hip Flexor Cup of Waters/WTFs Egyptians/Swimmers Arm Swings Arm Circles Inch Worms Gymnastics…

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Powers 1.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 6 min AMRAP of: 3 shuttle runs 5 Jump, Land, Stick It 5 Thrusters (empty bar or DB or KB) 5 Push-Ups 5 Pull-Ups or Ring Rows Pre-WOD Stretching Banded OH Distraction- 1 min each Banded Hip Flexor- 1 min each Weightlifting Push Jerk (EMOM for 6…

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Powers 1.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) EMOM for 12 min: 1. Jump Rope for 1 min 2. 5 RDL 3. 5 Jump and Elbows 4. Hang Power Clean (Pos 1) Pre-WOD Stretching Rising Suns Arm Swings Leg Swings Hip Circles Knee Circles Arm Circles Weightlifting Power Clean (EMOM for 6 min: 1 rep)…

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Powers 1.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP of: 10 Jumping Jacks 5 Goblet Squats @2-2-2 5 Ring Rows 10 Sit-Ups Pre-WOD Stretching Front Squat Stretching (No Measure) 30 sec each: Front Rack Stretch w/ PVC Behind the Back Elbow Stretch with PVC Bent Over Body Twists (FLAT BACK!!!) Spider Crawl Elbow…

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Post Murph 1.5

CrossFit 007 – CrossFit Warm-up “Waiter” (No Measure) Everyone will run around balancing an ab mat while simultaneously trying to knock off other’s ab mats Rules: 1. Only one hand may touch the ab mat at any time 2. Ab mat must be held with a flat palm 3. All Members must stay in area…

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Post Murph 1.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 7 min AMRAP of: 5 Broad Jumps 5 DB Strict Press 5 Squat Jumps 10 Alternating Single Arm KB Swings 5 Med Ball Cleans Pre-WOD Stretching Athlete’s Choice Stretching (No Measure) 3 min pre-wod stretching: PICK YOUR FAVORITES! Pick your 6 favorite stretches to do in 3…

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Post Murph 1.3

CrossFit 007 – CrossFit Warm-up Row/DL Warm Up (No Measure) 3 rounds of: 2 lengths high knees 2 lengths butt kickers 2 lengths kareoke 1 length Frankeinsteins 1 length Dyno Walk 10 Supermans Time Cap: 10 minThen as a class, 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands…

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Post Murph 1.2

CrossFit 007 – CrossFit Pre-WOD Stretching Couch stretch- 1 min each Banded Tricep- 1 min each Banded Shoulder (coach’s choice) 1 min each Warm-up Coach Mike Burgener Junkyard Dog Warm Up (No Measure) Skill 1. Discuss HSPU and Pistols: standards and modifications 2. 6 min to test out some different modifications or perhaps more advanced…

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