Endurance

CrossFit 007 – Endurance Warm-up Metcon (No Measure) 3 Min. of Jumprope Then… Arm swings Arm circles Hip circles Leg swings Trunk twist Metcon Metcon (No Measure) 6 rounds for not stopping: 2 Min. Working 30 sec. Rest R1) 10 m Shuttle sprint 5 Pushups R2) 10 Lunge hops 5 dips R3) 10 Air squats…

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Pull Up N Posture 5.3

CrossFit 007 – CrossFit Warm-up Time Cap: 8min Bench Warm Up 1 (No Measure) 3 Rounds of: 5 Perfect Push-Ups 8 Banded Pull-Aparts 8 Rear Delt Flys 10 Back Extensions* *In a big class try to get everyone on the GHD AT LEAST once. If GHD is tied up sub supermans or Good Mornings with…

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Minions051

CrossFit 007 – Crossfit Kids Warm-up Animal relay Metcon Metcon (AMRAP – Reps) In 2 teams: 5 Min. AMRAP Team 1) 5 Burpees 10 Lunges Team 2) 5 Tire flips 10 Air squats*After the 5 minutes teams will rest 1 MIn. then switch* Cool Down Yoga cool down 1 (No Measure) Down dog Up dog…

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Pull Up N Posture 5.2

CrossFit 007 – CrossFit Warm-up Snatch Warm Up 2 (No Measure) 3 Rounds of: 7 Box Jumps Think Point: How do we “Jump” and “Land” 7 Snatch DL Think Point: Does the Bar stop at my THIGHS or HIPS? 7 Slow to Fast Power Snatch Think Point: I NEED to CHANGE direction QUICKLY Pre-WOD Stretching…

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Endurance

CrossFit 007 – Endurance Warm-up 800 m Row Then… Pose drills Metcon Metcon (Time) For time: 100 meter farmer carry 53/35 50 Cal Row 25 TTB 50 KB Cleans 53/35 (25L/25R) 100 DUAthletes must complete all 25 KB Cleans on the left arm before doing the 25 on the right arm Mileage 2 Mile run…

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Pull Up N Posture 5.1

CrossFit 007 – CrossFit Warm-up stretching is included as part of warm up today Squat Warm Up 1 (No Measure) Perform Each for one Length: Perfect Stretch Over Unders (down and back) Lunge w/Twist Step, Cross, Toe Touch Figure 4s Then… 10 Duck Walks (each side) 10 Boot Strappers 10 Scorpion Kicks (each side) 10…

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Minions050

CrossFit 007 – Crossfit Kids Warm-up Simon says *Sprints edition* 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: 20 Air squats 10 Pushups 5…

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Pull Up N Posture 4.6

CrossFit 007 – CrossFit Warm-up perform outside if weather is crappy Outdoor Relay (No Measure) Do outdoors on the road or the grass! Coach will line members up in even lines of 3-6 people. The coach will set a specific distance for members to travel. Then the coach will name exercises for members to do…

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Pull Up N Posture 4.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 5 burpees 10 sit-ups 10 Air Squats 10 Pass Throughs 10 Banded Good Mornings 10 Scorpion Kicks Time Cap: 10 min Skill Coach will lead athletes through a 10 min Turkish Get Up Progression Metcon Arnie (Time) For Time: With a single 2 pood…

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Endurance

CrossFit 007 – Endurance Warm-up 800 m Row Then… Pose drills Metcon Metcon (No Measure) 12 Min. EOMOM Odd: 2 cleans @ 75% Even: 11 Up-downs to 1 ft. target Mileage 2 Mile run (Time) Run 3200 meters Cool Down 5 Min. Row @ Easy pace Then… Yoga cool down 1 (No Measure) Down dog…

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