Skills and Thrills 2.1

CrossFit 007 – CrossFit Warm-up All Around Warm Up 005 (No Measure) 3 Rounds: 10 Push Ups 10 Sit Ups 5 Hollow Rocks or 10 sec. Hollow Hold 5 Supermans 10 Kips Pre-WOD Stretching Down Up and Reach Knee Grab to Samson Lunge Spider Crawl to Twist Glute Bridges Scorpion Kicks Goal Posts Arm Swings…


Skills and Thrills 1.6

CrossFit 007 – CrossFit Warm-up Waffles (No Measure) 1. Find a partner 2. Stand on either side of a line, facing your partner, with a cone on the line between you 3. Coach will call out commands (like Simon says) and each partner will have to do whatever the coach says. 4. If, at any…



CrossFit 007 – Crossfit Kids Warm-up Agility ladder 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 Strength Metcon (No Measure) Pick 2 Lifts and PR! Cool Down Yoga cool down 1 (No…



CrossFit 007 – Striking Warm-up Warm-up (No Measure) 3 rounds: 100 m Sprint 10 MB Over shoulder toss 40 Straights Pre-WOD Stretching With PVC: Pass throughs Ninja Warriors Bent over twist Leg swings Figure 4s Skill -Power progressions -4 Punch combo on bag Metcon Metcon (AMRAP – Reps) 5 Rounds: 2 min. Work/ 30 Sec.…


Skill and Thrills 1.5

CrossFit 007 – CrossFit Warm-up Barbell Warm Up (No Measure) With an empty bar or PVC: 3 rounds: 6 Romanian Deadlifts 6 Hang Power Cleans 6 Front squats 6 Press 6 Backsquats 6 behind the neck press Pre-WOD Stretching Back Stretching (No Measure) 30 seconds each…. Rising Suns Trunk Twists Figure 4’s Leg Swings Scorpion…


Skills and Thrills 1.4

CrossFit 007 – CrossFit Warm-up Mini WOD #4 (No Measure) 3 Rounds: 10 Jumping Jacks 10 Ring Rows 10 Kips on Bar (for a special challenge try an ab mat between your knees) 10 Hollow Rocks Pre-WOD Stretching Coach’s Choice Skill Coach’s Choice Muscle Up/Pull Up Work. 1.Strength Prerequisites 2. Progressions/Drills 3. Modifications 4. Strength…



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…