Endurance 4.5

CrossFit 007 – CrossFit Warm-up “Jogger” Warm Up (No Measure) Athletes will jog in line around the gym for 5 min. Every so often the coach will call out an exercise i.e. high knees, butt kicks, frankensteins, side shuffle, etc. for the athletes to perform. Pre-WOD Stretching 10 Rising Suns 10 Down Ups 10 Trunk…

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Endurance 4.4

CrossFit 007 – CrossFit Warm-up Pre-WOD Stretching any pre-WOD stretching today will be on your own before the WOD Snatch Warm Up 7 with Bike (No Measure) Station 1: Bike 3 min Station 2: 30s Each Exercise: with PVC or Bar 1. Pull from “shin to knee” 2. Pull from knee to hip 3. Snatch…

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Endurance 4.3

CrossFit 007 – CrossFit Pre-WOD Stretching Boot Strappers with Twist- Use KB- 1 min. Low Lunge Ankle Stretch- use KB- 1 min each side Down Dog, Spider Crawl Elbow Drop, Samson Lunge Sequence- 2 min. Warm-up Warm-up (No Measure) 5 min AMRAP: 10 Side Lunges 5 Ring rows w/ 2 sec pause 7 Barbell Good…

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Endurance 4.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 5 Shuttle Runs (forward Down, backwards back) 5 SA KB Jerks with 2 sec pause in catch 10 Goblet Lunges Pre-WOD Stretching Is, Ys, Ts, Ws (No Measure) 3 Rounds with light weight: 5 Is 5 Ys 5 Ts 5 Ws Weightlifting Shoulder Press (3×8…

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Endurance 5.1

CrossFit 007 – CrossFit Pre-WOD Stretching 10 (m) Each: Rising Suns High Knees Butt Kicks Spider Crawl Elbow Drop (5ea) Kareokee (2) Over Unders (2) Arm Circles (10 each way) Arm Swings Warm-up Warm-up (No Measure) 2 Rounds: 10 Sit-Ups 5 Cleans from Pos 1 5 Tall Cleans 5 Halting Jerks *use light weight Weightlifting…

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Endurance 4.6

CrossFit 007 – CrossFit Warm-up Make-Up Day Warm-up (No Measure) Please complete the warm up written for the day you will be making up. Each warm up is specifically designed to prep the body for both the strength and metcon on that given day. As always, feel free to ADD anything your body needs 🙂…

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Endurance 4.5

CrossFit 007 – CrossFit Please be advised that today’s WOD will run long. Plan for 90 min to complete the workout in its entirety. If you need to keep your workout to 60 min, scale accordingly. Warm-up 007 Relay (No Measure) Divide Athletes into teams. Have the first person in line on each team take…

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Endurance 4.4

CrossFit 007 – CrossFit Pre-WOD Stretching 30s Each: Pass Throughs Ninjas Reverse Pass Throughs PVC Front Rack PVC Good Mornings Bent Over Body Twist Frankenstein PVC Squats Warm-up Warm-up (No Measure) 2 Rounds: Jog 100m 5 Snatch High Pulls 5 OHS with 3 SEC PAUSE 5 Tall Snatch *use of light weight is preferred here.…

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Endurance 4.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Steady Pace: Bike 50/35 Cal* *Time on Bike NTE: 7 min 20 Prisoner Squats 10 KB Swing Side Shuffle (10 Each way) 10 Regular KB Swings *if bikes are taken do the stretches while you wait!!! 🙂 Pre-WOD Stretching please move into this quickly either before warm…

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