Pull-Up N Posture 2.1

CrossFit 007 – CrossFit Warm-up Box Squat Warm Up (No Measure) 7 min. AMRAP of: 12 KB Swings 6 Singe Leg Step Ups/Side* 15 Hollow Rocks 10 Air Banded Air Squats *use KB or DB if desired Pre-WOD Stretching Squat Stretching 1 (No Measure) 1. Couch Stretch 45 sec. each leg 2. Frogger Groin Stretch…

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Foundations Day #1

CrossFit 007 – Foundations Warm-up 3 Rounds: Jump Rope for 1 min. 10 Bent Over Body Twists 10 Pass Throughs 1 min each side: Perfect Stretch Skill Air Squat Back Squat Front Squat Overhead Squat Push-Up Sit-Up Wodify/Class Structure/Gym Rules Metcon Foundations WOD #1 (AMRAP – Rounds and Reps) AMRAP 10 min: 10 Air Squats…

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Minions045

CrossFit 007 – Crossfit Kids Warm-up Burpee tag 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) 1-10 10m sprints 20-2 Squat jumps Buy out: 50 Situps 50 Russian twist…

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Pull-Up N Posture 1.4

CrossFit 007 – CrossFit Warm-up Med Ball Tic-Tac Toe (No Measure) Coach will make a tic-tac toe board on the floor. Divide the class into two teams placed on opposite sides of the board. Each team has a diff colored med ball. On 3-2-1 GO, the first member of each team must sprint to the…

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Pull Up N Posture 1.3

CrossFit 007 – CrossFit Warm-up pre-Wod stretching included in warm up today. Warm-up (No Measure) 8 min AMRAP of: 10 m Shuttle Run 10 Duck Walks Side to Side 10 Duck Walks Front to Back 10 V-Ups 10 Goal Posts 10 Boot Strappers w/Twist Metcon Thompson (Time) 10 Rounds for time of: 1 Rope Climb,…

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Pull-Up N Posture 1.2

CrossFit 007 – CrossFit Warm-up 007 Relay (No Measure) Divide Athletes into teams. Have the first person in line on each team take turns picking an exercise. Examples: High knees, butt kicks, skips, crab walk, bear crawl, etc. Then, athletes perform one lap of the exercise, sprint back and tag the next person in line.…

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Pull-Up N Posture Cycle 1.1

CrossFit 007 – CrossFit Warm-up Bench Warm Up 1 (No Measure) 3 Rounds of: 5 Perfect Push-Ups 8 Banded Pull-Aparts 8 Rear Delt Flys 10 Back Extensions* *In a big class try to get everyone on the GHD AT LEAST once. If GHD is tied up sub supermans or Good Mornings with a barbell. Pre-WOD…

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Minions044

CrossFit 007 – Crossfit Kids Warm-up 4 minute AMRAP: 1 length each: Walking lunge Bear crawl Frog hops Dino Walk 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 (No Measure)…

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Post Open 1.2

CrossFit 007 – CrossFit Warm-up AMRAP 6 min of: 2 lengths Bear Crawl 12 Hollow Rocks 10 Broad Jumps 8 Ring Rows 6 Supermans Pre-WOD Stretching 30 sec each Inch Worms Figure 4s Spider Crawl Elbow Drop Deep Squat Hold Egyptians Cup of Waters WTFs Trunk Twists Gymnastics Pull-ups (1xME any style) Weighted Step-ups (3×8…

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Post Open 1.1

CrossFit 007 – CrossFit Warm-up 5 Min AMRAP: 2 Lengths High Knees 2 Lengths Butt Kicks 2 Lengths Kareokee 5 PVC OHS 10 Sit-Ups Pre-WOD Stretching 30 sec. each: Pass Throughs Ninja Warriors Reverse pass throughs PVC Good Mornings Leg Swings Boot Strappers with Twist Weightlifting Good Mornings (3×8) slight build each set superset with…

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