CrossFit 007 – Crossfit Kids


Warm-up (No Measure)

Cone drills

Pre-WOD Stretching

Rising suns

Down ups


Figure 4s

Arm circles

Sumo squat


Metcon (AMRAP – Rounds and Reps)

11 Min. AMRAP:

10 Pushups

5 Burpees

20 Latt. hops

Cool Down

Chest stretch

Wall latt. stretch

Calf stretch

Quad stretch

Standing reach

Skills and Thrills 1.3

CrossFit 007 – CrossFit Warm-up Pre-WOD Stretching Couch Stretch- 1 min each side 5 Boot Strappers with Twist Frog Stretch- 30 sec. Sumo Squat Hold- 1 min.* *may use rig for assistance All Around Warm Up 007 (No Measure) 2 High Knees 2 Butt Kicks 2 High Knee Skips 2 Side Shuffle 1 Frankensteins 1…



CrossFit 007 – Striking Warm-up Warm-up (No Measure) 5 Min. AMRAP: Shadow box drill Pre-WOD Stretching Spider crawl Pigeon Peaks and valleys Leg swings (2way) Arm swings Arm circles Trunk twist Wrist circles Neck circles Metcon George Ryan’s Fight Night (AMRAP – Reps) 4 Rounds 3 Min. each 30 Sec. Int. : *1 Min. Rest…


Skills and Thrills 1.2

CrossFit 007 – CrossFit Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Pre-WOD Stretching Think Fast Stretching (No Measure) In two lines, with athletes facing each other. At the beginning of each 30 sec. interval, each athlete must pick a stretch to perform. Rules: 1. If an athlete…


Skills and Thrills 1.1

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…


31 Heros

CrossFit 007 – CrossFit Warm-up Mini Partner WOD #1 (No Measure) With a partner; rotating through all 4 stations. Partner 2 is the switcher: Partner #1: Jumping Jacks Partner #2: 20 Wall Balls 10 DB Press each arm (choose warm up weight) 10 HR Burpees 40 Flutter Kicks Pre-WOD Stretching Follow the Leader- Circle Style…



CrossFit 007 – Striking Warm-up Warm-up (No Measure) 500 m Row Then… 2 lengths each: Crawl Dino walk Bear crawl Broad jumps Lunges Inch worms (1 length) Pre-WOD Stretching Old School Stretches (No Measure) You know em’!!! 30 sec each Rising Suns Down and Up Spider Crawl Elbow Drop Leg Swings Arm Swings Trunk Twists…


Clean and Jerk Cyle 8.5

CrossFit 007 – CrossFit Warm-up Plank Ball (No Measure) Athletes will form a circle while holding a plank. Similar to hot potato, athletes will begin to knock the ball around the middle of the circle. The last player to touch the ball before the music stops must perform the designated exercise. Once the movement has…


Clean and Jerk Cycle 8.4

CrossFit 007 – CrossFit Warm-up Squat Warm Up 2 (No Measure) 3 rounds: Shuttle Run 4x across turf Round 1: 1 length Perfect Stretch Round 2: 2 lengths Over Unders Round 3: 1 Length Frankeinstein to Dyno Walks 10 Duck Walks with band (10R, 10L) Squat Stand with Reach + Toe Lift (5/side)* *coach will…


Clean and Jerk Cycle 8.3

CrossFit 007 – CrossFit Warm-up Shuttle Runs (No Measure) 10x10m Shuttle Run Barbell Warm Up-Jerk (No Measure) 3 Rounds with an Empty Bar or PVC 3 Strict Press 6 Push Press 9 Push Jerk Rest as neededif doing split jerk today, please sub 3 split jerk instead of 9 push jerk Pre-WOD Stretching 3 Rounds:…