Minions 059

CrossFit 007 – Crossfit Kids Warm-up Animal Crackers (No Measure) Perform each for distance designated by the coach then jog back to the starting line: Bear Crawl Crab Walk Dyno Walk (opposite hand to foot touch with back leg lifted… like a tail) Frog Jumps Spider Crawl Duck Walk (walk in a squat… not the…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 2 Team G&P Relay 3 Rounds: 4 Pushups 10 m Sprint 4 Elbows *Add 4 Reps each round* Pre-WOD Stretching Arm swings Wrist circles Trunk twist Hip circles Leg swings (side to side) Knee circles Skill Hooks 1- Shadow box 2- Mitt work Metcon Metcon (AMRAP –…

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Thruster Cycle 4.1

CrossFit 007 – CrossFit Warm-up All Around Warm Up 007 (No Measure) 2 High Knees 2 Butt Kicks 2 High Knee Skips 2 Side Shuffle 1 Frankensteins 1 Dyno Walks 1 Figure 4s 1 Spider Crawl 1 Inch Worm 1 Crab Walk Pre-WOD Stretching Follow the Leader- Circle Style (No Measure) All members stand in…

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Thruster Cycle 3.6

CrossFit 007 – CrossFit Metcon 5k Run (Time) Max Effort 5k RunPlease join us in the Dog Jog to benefit HAWC! The run kicks off at 8:30 a.m. at the Harnett County Courthouse. Four legged friends welcome! Metcon (Time) For Time: ONE MILE TEAM CAR PUSH!!!! Please join us at the Harnett County Courthouse at…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 6 Min. AMRAP: 100 m Sprint 10 Pushups 8 Hollow rocks 6 Squat jumps Pre-WOD Stretching Rising suns Down ups Leg swings Lunge and twist Arm circles Skill -Hooks -Double Unders Metcon Metcon (Time) 3 RFT: 50 DU/100 SU 40 Hooks 30 Sit-ups Cool Down Seated twist…

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Thruster Cycle 3.5

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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Thruster Cycle 3.4

CrossFit 007 – CrossFit Warm-up Back Warm Up 2 (No Measure) 6 min AMRAP of: 20m Bear Crawl 10 Russian KB Swings 5 Supermans Pre-WOD Stretching 30 sec each: Rising Suns Hip Circles Leg Swings Good Morning and Reach Side Lunges Figure 4s Weightlifting Good Mornings (4×8 steady tempo) 1. Increase weight each set 2.…

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Minions058

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) 4 Min. AMRAP: 10 m Sprint 3 Burpees 10 m Sprint 3 Air squats 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…

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Thruster Cycle 3.3

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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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) Banded plyo warmup Pre-WOD Stretching Down and up Elbow circles Wrist circles Trunk twist Leg swings Knee circles Ankle circles Skill Proper fist Front kicks Midline Metcon (AMRAP – Rounds and Reps) 3 Min. AMRAP: 5 TTB 10 Hammer Fist Rest 1 Min. 3 Min. AMRAP: 10…

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