Minions 065

CrossFit 007 – Crossfit Kids 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…

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Thruster Cycle 7.1

CrossFit 007 – CrossFit Warm-up Mini WOD #1 (No Measure) 3 Rounds not for time of: 10 Wall Balls 10 Sit-Ups 10 Push-Ups Pre-WOD Stretching Thruster Mobility (No Measure) 1 min ea: Front Rack Stretch (low band) 1 min: T Spine on Foam Roller or Wall Ball Wrist Stretch- 1 min Metcon 100 Thrusters (Time)…

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Thruster Cycle 6.6

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…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 200 m Bear crawl Pre-WOD Stretching Rising sun Y, T, W Arm circles Scorpion kicks Hip rotation Wrist circles Ankle circles Skill Squat/plank punches Metcon Metcon (AMRAP – Reps) 3 Rounds: 3 Min. AMRAP *1 Min. Rest b/w Rounds* R1) 5 HSPU 20 Elbows R2) 20 Straights…

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Minions 064

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Simon says w/ jumping jacks 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) 5 Rounds: 200 m Run 30 Pushups…

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Thruster Cycle 6.5

CrossFit 007 – CrossFit Warm-up use this opportunity to point out small tires for the run Checkpoint Jog (No Measure) Jog 400m…. Every 50m, the group will stop and perform a different exercise… on the way out AND on the way back. Coach will designate the exercises or ask different athletes to pick. The Coach…

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Thruster Cycle 6.4

CrossFit 007 – CrossFit Warm-up Shoulder Warm Up 3 (No Measure) 3 Rounds of: 20 Jumping Jacks 10 Around the Worlds with KB or Plate (10 each direction) 10 Hollow Rocks Pre-WOD Stretching Ys Ts Ws Trunk Twists Cup of Waters/WTFs Hip Circles Figure 4s Weightlifting Push Press (Take 15 min to establish a 1RM…

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Thruster Cycle 6.3

CrossFit 007 – CrossFit Warm-up Mini WOD #6 (No Measure) One Partner will accumulate air squats while the other does the following: 1. 15 Push-Ups 2. Row 150m 3. 10 Ring Rows 4. 10 Wall Ball Cleans Pre-WOD Stretching Rising Suns Leg Swings Banded Good Mornings Arm Swings Goal Posts Spider Crawl Elbow Drop Side…

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Minions 063

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) 2 Rounds: Crawl 100 m 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 – Reps) 10 Min. AMRAP: 2 Shuttle…

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