Murph Week 1.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 Shuttle Runs 5 Down Ups 2 Lengths Side Shuffle 5 Jump and Shrug 2 Lengths Butt Kickers 5 Jump and Elbows 2 Lengths Kareokee 5 Hang Cleans 2 Lengths Bear Crawl 5 Hang Cleans Pre-WOD Stretching with a PVC: Good Mornings Pass Throughs Front Rack Behind…

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Murph

CrossFit 007 – CrossFit Metcon Warm-up Murph Warm-Up (No Measure) 400m Social Run Then, in a circle; 30s EACH High Knees Butt Kicks Spider Crawl Elbow Drop Rotations Inch Worms Peaks and Valleys Jumping Jacks Rising Suns Leg Swings each side each way Arm swings Up and Down Arm Swings Side to Side Trunk Twists…

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Murph Ready 2.6

CrossFit 007 – CrossFit Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Pre-WOD Stretching Follow the Leader- Circle Style (No Measure) All members stand in a circle. Coach leads the first exercise/stretch then picks the next leader. Each Leader will lead for 30 sec and then pick the…

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Murph Ready 2.5

CrossFit 007 – CrossFit Warm-up Warm-Up-Sprint (No Measure) Jog 400m Then… 2 lengths Each High Knees Butt Kicks High Knee Skips Kareokee Frankensteins Over Unders Tire Run (imagine you are running through tires in football practice) Prison Walks Dyno Walks Then…. 20 Arm Circles Forward 20 Arm Circles Backward 20 Arm Swings Up and Down…

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Murph Ready 2.4

CrossFit 007 – CrossFit Warm-up Mini Partner WOD warm up #4 (No Measure) Partner 1: Row Partner 2: 1. 30 Double Unders or 90 Single Unders 2. 40 Flutter Kicks 3. 10 Burpees 4. 10 Strict Press SWITCH PLACES AFTER EVERY EXERCISE. Pre-WOD Stretching 2 Rounds: 5 Is 5 Ys 5 Ts 5 Ws 5…

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Murph Ready 2.3

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…

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Murph Ready 2.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 7 Broad Jumps 7 Push-Ups 14 KB Swings Time Cap: 6 min Pre-WOD Stretching Arm Circles Arm Swings Egyptians Cup of Waters WTFs Swimmers Inch Worms with Peak and Valley Weightlifting Bench Press (3×10 @65%) superset with push downs Single Arm Tricep Push Down (3×20…

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