Wendler 6.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 7 min AMRAP: 3 Shuttle Runs 5 Shoulder Activations 5 Scap Push-Ups 5 Ring Rows with 2 sec pause at the top 5 Warm Up Dips (pick a level that is EASY For you) with 2 sec pause at bottom 5 “No Wall” Wall Balls Pre-WOD Stretching…

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Wendler 6.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 7 Hang Cleans (empty bar or light weight) 7 burpees Rest 30s Work up to pace for WOD by round 3 Pre-WOD Stretching 5 Scap Push-ups 10 Supermans 10 Glute Bridges 5 Scap Push-Ups 10 banded Pull Aparts 10 Pizza Pies 10 Goal Posts 10…

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Wendler 6.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Stations; 3 min each: 1. Bike (warm up pace) 2. Squat Stretches: 30s each Rising Suns Spider Crawl Elbow Drop Leg Swings Figure 4s Arm Swings Samson Lunge 3. 3 min AMRAP 10 Ring Rows 5 OHS Empty Bar Warm-up (This is part of the 20min) These…

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Wendler 5.6

CrossFit 007 – CrossFit Warm-up “Waiter” (No Measure) Everyone will run around balancing an ab mat while simultaneously trying to knock off other’s ab mats Rules: 1. Only one hand may touch the ab mat at any time 2. Ab mat must be held with a flat palm 3. All Members must stay in area…

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Wendler 5.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 8 min AMRAP: Row 10 Cal- find a good steady pace 4 Single Leg KB Romanian DL each leg 10 Pull Ups or 10 Ring Rows* 10 Warm Up Dips* *at a level that will warm you up but not tax you Pre-WOD Stretching Deadlift Stretching (No…

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Wendler 5.4

CrossFit 007 – CrossFit Warm-up 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 including but not limited to High…

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Wendler 5.3

CrossFit 007 – CrossFit Pre-WOD Stretching Warm-up Warm-up (No Measure) 3 Rounds: 5 Plank Burpees 10 Step Ups 10 V-Ups 2 Lengths Kareokee Athlete’s Choice Stretching (No Measure) 3 min pre-wod stretching: PICK YOUR FAVORITES! Pick your 6 favorite stretches to do in 3 min. Switch every 30 sec. Skill Pick a movement in the…

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