Minions048

CrossFit 007 – Crossfit Kids

Warm-up

3 Rounds,1 length each:

Lunges

High knees

Frankensteins

Pre-WOD Stretching

Arm swings

Arm circles

Down ups

Sumo squat

Trunk twist

Metcon

Metcon (Time)

100 Air squats

50 Burpees

*1 Bear crawl every time you stop*

Cool Down

30 Sec. each:

Legs up wall

Butt wink stretch

Thread the needle

Endurance

CrossFit 007 – Endurance Warm-up Warm-up (No Measure) 800 Meter Row then… Pose drills Strength Metcon (Time) For time: 50 Suitcase DL 53/35 (20L/R) 100 DU 40 SDL 80 DU 30 SDL 60 DU 20 SDL 40 DU Mileage 2 Mile run (Time) Run 3200 meters Cool Down 5 Min. Row @ easy pace then……

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Pull Up N Posture 3.2

CrossFit 007 – CrossFit Warm-up Stretching included in warm up today 🙂 Warm-up (No Measure) Jump Rope for 1 min. 1 Length Perfect Stretch 1 Length Inch Worms Jump Rope for 1 min. 10 Cup of Waters 10 WTFs Jump Rope for 1 min. 1 Length Prision Walks 1 Length Over Unders (switch half way)…

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Pull-Up N Posture 3.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 7 min AMRAP: 4 Shuttle Runs 10 Duck Walk R 10 Duck Walk L 5 Snatch Pulls 5 Slow to Quick Power Snatch Pre-WOD Stretching 30 sec. each: Pass Throughs Ninja Warriors Good Mornings Boot Strappers Thread the Needle and Twist Weightlifting Box Squat (6@65%, 6@70%, 4@75%,…

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Minions047

CrossFit 007 – Crossfit Kids Warm-up 200 m run Change style every 50m 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) 1-10 Box jumps 10-1 Push ups Cool Down…

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Pull-Up N Posture 2.3

CrossFit 007 – CrossFit Warm-up Bench Warm Up 2 (No Measure) 5 min. AMRAP of: 150m Row 10 T’s 10 supermans Pre-WOD Stretching Perfect Stretch 1 min. 10 wrist circles 10 elbow circles 5-5-5 arm circles forward 5-5-5 arm circles backward *5-5-5- is small medium big 10 scorpion kicks Weightlifting SUPERSET Bench Press (4×5 @70%)…

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Minions046

CrossFit 007 – Crossfit Kids Warm-up Animal runs 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 – Rounds and Reps) 8 Min. AMRAP 20 walking lunges 10 Pushups 5…

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Pull Up N Posture 2.2

CrossFit 007 – CrossFit Warm-up Pull-Up Warm Up 1 (No Measure) 3 Rounds of: 2 Lengths Butt Kickers 7 Ring Rows 7 Banded Pull Aparts *7 toe elevated push press *coach will explain Pre-WOD Stretching 30 sec. each: Up and Down Trunk Twists Figure 4s Leg Swings Arm Swings Arm Circles Goal Posts Gymnastics Pull-ups…

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Foundations Day #1

CrossFit 007 – Foundations Warm-up 3 Rounds: Jump Rope for 1 min. 10 Bent Over Body Twists 10 Pass Throughs 1 min each side: Perfect Stretch Skill Air Squat Back Squat Front Squat Overhead Squat Push-Up Sit-Up Wodify/Class Structure/Gym Rules Metcon Foundations WOD #1 (AMRAP – Rounds and Reps) AMRAP 10 min: 10 Air Squats…

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Pull-Up N Posture 2.1

CrossFit 007 – CrossFit Warm-up Box Squat Warm Up (No Measure) 7 min. AMRAP of: 12 KB Swings 6 Singe Leg Step Ups/Side* 15 Hollow Rocks 10 Air Banded Air Squats *use KB or DB if desired Pre-WOD Stretching Squat Stretching 1 (No Measure) 1. Couch Stretch 45 sec. each leg 2. Frogger Groin Stretch…

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