Minions076

CrossFit 007 – Crossfit Kids

Warm-up

Warm-up (No Measure)

Crossfit limbo

Pre-WOD Stretching

Hip flexor

Spider crawl

Leg swings

Arm circles

Down ups

Arm swings

Trunk twist

Metcon

Metcon (Distance)

8 Min. AMRAP:

10 m MB Push

10 Tuck jumps

Cool Down

Forward bend

Standing straddle

Upward dog

Downward dog

Chest stretch

Shoulder across

Basic Competitor 2.5

CrossFit 007 – CrossFit Happy Challenge Friday! Warm-up All Around Warm Up 003 (No Measure) Dynamic: Side Shuffle Kareoke Prison Walks High Knee Skips Frankenstein’s Over Unders Knee Grab with Calf Raise Scorpion Kicks 10/side 5 min to stretch any tight areas before WOD: athlete’s choice Pre-WOD Stretching 10 Banded Pull Aparts 10 Behind the…

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Basic Competitor 2.4

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. Pre-WOD Stretching Old School Stretches (No Measure) You…

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Basic Competitor 2.3

CrossFit 007 – CrossFit Warm-up Barbell Warm Up Clean and Snatch (No Measure) Jump Rope 30 sec. 10 Tuck Jumps Jump Rope 30 sec. 10 Jump and Land Jump Rope 30 sec. 5 down ups 5 down up elbows high Jump Rope 30 sec. 5 Muscle Snatch 5 Muscle Clean 5 Snatch from Position 1…

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Minions075

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Tire ball Minions vs. Coach 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) 10 Min. AMRAP: 30 Jump…

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Basic Competitor 2.2

CrossFit 007 – CrossFit Warm-up Deadlift Warm Up 3 (No Measure) Cycle Through for 7 min: 10 GHD Hip Extensions/Banded Good Mornings 10 Leg Extensions/side with band 10 Scapular Push-Ups 10 Push-Ups 5 Wide Legged Inch Worms Accessory Work with a partner: one on each lift; alternate every min. You will do 4 sets of…

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Basic Competitor 2.1

CrossFit 007 – CrossFit This WOD courtesy of Coach Ben Bergeron of CrossFit New England. Warm-up Time Cap: 10 min. Squat Warm Up 4 (No Measure) With a Partner Partner 1: Row (warm up pace) Partner 2: 10 Duck walks (side to side) 10 Goblet Squats with Light KB (can add ankle stretch) 10 Leg…

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Basic Competitor 1.5

CrossFit 007 – CrossFit Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Pre-WOD Stretching Coach’s Choice Weightlifting Deadlift (Every 2 min for 6 sets: 3 reps) 1st 3 sets: light-moderate weight- 2 sec PA– USE at BOTTOM AND TOP of movement. 2nd 3 sets: moderate/heavy with PERFECT back…

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Basic Competitor 1.4

CrossFit 007 – CrossFit Warm-up Barbell Warm Up 5 (No Measure) Run 100m 5 Power Snatch from Position 1 Run 100m 5 Power Clean from Position 1 Run 100m 10 Perfect Thrusters Pre-WOD Stretching Ys Ts Ws Egyptians Low Lunge with Twist Boot Strappers Figure 4s Skill Skin the Cat Work (6 Rounds for reps)…

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Minions074

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Everybody’s it! 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) Lunge 120 m *15 Situps every time you stop* Cool…

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