Post Open 1.6

CrossFit 007 – CrossFit Warm-up Kitchen Sink Warm Up (No Measure) 3 Rounds: 7 Kips 7 Hollow Rocks 7 Jump Squats 7 Good Mornings 7 Hang Power Cleans Pre-WOD Stretching Follow the Leader- Circle Style (No Measure) All members stand in a circle. Coach leads the first exercise/stretch then picks the next leader. Each Leader…

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Post Open 1.5

CrossFit 007 – CrossFit Warm-up Coach’s Choice Agility (No Measure) Agility warm up TBD by your coach- HAVE FUN! Pre-WOD Stretching Shoulder Warm Up 2 (No Measure) Run 400m Then…. with a small set of plates…. 10 internal/external rotation 10 front raise 10 lateral raise 10 goal posts 10 pizza pies 10 Ys 10 Ts…

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Post Open 1.4

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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Post Open 1.3

CrossFit 007 – CrossFit Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Weightlifting Bent Over Row (4×10 @2-2-2) Metcon 90 Second Overheads (Weight) Every 90 seconds for 7 sets 3 strict press 6 Push Press 9 Push Jerk *Athlete picks his or her weight. Complex must be completed…

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Post Open 1.2

CrossFit 007 – CrossFit Warm-up “Bring Sally Up” (No Measure) Pre-WOD Stretching Shoulder Stretching 1 (No Measure) 10 Banded Pull-Aparts 5 Scap Push-Ups 20 Arm Circles 20 Arm Swings 20 Egyptians 10 Front Raise* 10 Lateral Raise* (with plates: up quick; down slow Skill Coach’s Choice Rope Climb Technique Work – 10 min Rope Climb…

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Post Open 1.1

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. Coach will give a question of the day or topic to discuss. When everyone returns from the run, athletes will…

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Open 2017 5.6

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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Open 2017 5.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Part 1: 2 Rounds: Bike 10/7 Cal 10 Air Squats 20 Jumping Jacks Rest 1 min Part 2: 2 Rounds: 5 Light Thrusters 20 Sinlge Unders *practice breathing Rest 1 min Part 3: 2 Rounds: 5 Thrusters (at weight) 20 Double Unders *set pace for WOD Rest…

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Open 2017 5.4

CrossFit 007 – CrossFit Warm-up “Thunderstruck” (No Measure) The class will listen to the song “Thunderstruck” by ACDC. The coach will have everyone do a movement in place such as jumping jacks, butt kickers, push-ups, high knees, etc. Everytime the song says the word “Thunderstruck” athletes must complete 1 burpee. Active Recovery 007 Rowling (Distance)…

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