Basic Competitor 6.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 2 Lengths Burpee Broad Jump 10 Duck walks each side 1 Length Crab Walk 10 Hollow Walks 1 Length Crab Walk backwards 10 OHS with Band 5 Over Unders each side 5 Hang Power Snatch- SPEED 20 Arm Circles 5 Perfect Thrusters Pre-WOD Stretching Front Squat Stretching…

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Basic Competitor 6.4

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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Basic Competitor 6.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) In a Circle or Rows; Coach Lead: 10 Jumping Jacks 10 Air Squats 10 Jumping Jacks 10 Arm Circles (each direction) 5 Hang Snatch 10 Jumping Jacks 5 Hang Clean 10 Jumping Jack 5 Jerks Weightlifting Rest 3 min between EMOMs Squat Snatch (EMOM for 6 min:…

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Minions081

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Rock, paper, scissors tag + Lunges to run/chaseBest out of 9 Rounds 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)…

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Basic Competitor 6.2

CrossFit 007 – CrossFit Warm-up Rebounding Warm Up (No Measure) *Line Boxes Up at One End of the Gym* Run 4 Lengths 5 Step Ups Kareokee 2 lengths Butt Kicks 2 Lengths 5 Jump Up Step Down 2 Lengths Jog Backwards 2 Lengths Bunny Hops 5 Jump Up, Step to Edge, Land with a Bounce…

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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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