Open 16.4.4

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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Open 16.4.3

CrossFit 007 – CrossFit Warm-up 400m Social Jog (No Measure) Choose a partner to run with- try to pick someone in the gym that you have never met or that you don’t normally talk to. When everyone returns from the run each person must share 3 things they learned about their partner. Pre-WOD Stretching 30…

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Minions041

CrossFit 007 – Crossfit Kids Warm-up 300 m change up run 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) 12 Min. EOMOM Odd) 1 Shuttle sprint 1 Bear…

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Open 16.4.2

CrossFit 007 – CrossFit Warm-up Gymnastics Warm Up 1 (No Measure) 2 lengths high knees 2 lengths butt kicks 2 lengths high knee skips 2 lengths kareoke 20 Hollow Body Rocks 10 Supermans 5 Wide Leg Inch Worms Pre-WOD Stretching 10 Figure 4s 10 Banded Pull-Aparts 10 Goal Posts 10 Cup of Waters 10 WTFs…

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Open 16.4.1

CrossFit 007 – CrossFit Warm-up General Warm-Up 1 (No Measure) 3 Rounds of: 12 KB swings 10 Air Squats 8 Sit-Ups Rest 30 sec. between rounds Time Cap: 5 min. Pre-WOD Stretching 30 sec each: Leg Swings Spider Crawl Elbow Drop Boot Strappers Lunge and Twist Good Morning and Reach Scorpion Kicks Weightlifting Back Squat…

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Minions040

CrossFit 007 – Crossfit Kids Warm-up 300 m run *switch running style every 50 m* Pre-WOD Stretching Arm swings Arm circles Trunk twist Spider crawl Peaks and valleys Metcon Metcon (AMRAP – Reps) 7 Min. AMRAP 10 Box Jumps 3 Burpees Cool Down Yoga cool down 1 (No Measure) Down dog Up dog Childs Pose…

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Open 16.3

CrossFit 007 – CrossFit Warm-up 2 Rounds: 30 Double Unders or Single Unders 10 Pass Throughs 10 Reverse Pass Throughs 10 Ninja Warriors Pre-WOD Stretching 30 Sec Each: Rising Suns Good Morning and Reach Leg Swings Arm Swings Egyptians Goal Posts Metcon Today we are going to do a “mini WOD” before the real WOD…

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Foundations Day #3

CrossFit 007 – Foundations Warm-up Rowing Technique: 20 Pulls- legs only 20 Pulls- legs and hips 20 Pulls- legs, hips, arms 200m smooth it out Skill Deadlift Sumo Deadlift High Pull Clean KB Swing Demo: Snatch Metcon Foundations WOD #3 (Time) Buy In: 500m Row then… 3 rounds of: 12 KB Swings 9 Deadlifts 6…

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Open 16.3.4

CrossFit 007 – CrossFit Warm-up Agility Ladder Races (No Measure) Split the Class into 2 teams: one on each ladder. The coach will call out an exercise and each team must sprint through the ladder ACCURATELY as fast as possible. Rules: One member of your team must be at least 4 squares in front of…

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16.3.3

CrossFit 007 – CrossFit Warm-up 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 will then designate a leader for the group. The leader will…

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