Endurance 4.2

CrossFit 007 – CrossFit Pre-WOD Stretching 10m Each: High Knees Butt Kicks Frankensteins Kareoke (x2) Skips Bear Crawl Forward Facing Crab Walk Warm-up Warm-up (No Measure) 3 Rounds: 3x 20m Shuttle Runs 10s Handstand Hold- work on Positioning 5-15 PERFECT Push Ups 7 Bent Over Barbell Rows Weightlifting Bench Press (4×10 @60%) warm up: 5@50-55%…

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Endurace 4.1

CrossFit 007 – CrossFit Pre-WOD Stretching partner front rack stretch with bar: 3x20s Each 10 Boot Strappers 10 Spider Crawl Elbow Drop Rotations (each) 10 Lunge and Twist 5 Inch Worms Warm-up Warm-up (No Measure) 7 Air Squats 5 Hang Power Cleans (pos. 1) 3 Double Pause Push Jerk Rest as Needed Then: 7 Jump…

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Endurance 3.6

CrossFit 007 – CrossFit Warm-up Make-Up Day Warm-up (No Measure) Please complete the warm up written for the day you will be making up. Each warm up is specifically designed to prep the body for both the strength and metcon on that given day. As always, feel free to ADD anything your body needs 🙂…

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Endurance 3.5

CrossFit 007 – CrossFit Please be Advised that Today’s WOD will likely run a little long. Pre-WOD Stretching 30sec each: Rising Suns Leg Swings -Front to Back Leg Swings- Side to Side Arm Swings Cup of Waters/WTFs Glute Bridges Warm-up Warm-up (No Measure) 6 min AMRAP of: 10 Banded Good Mornings 10m Broad Jump 8…

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Endurance 3.4

CrossFit 007 – CrossFit Warm-up Pre-WOD Stretching 1 min Each: Banded Lat Stretch Pass Throughs Spider Crawl Elbow Drop Ninja Warriors Supine Leg Cross/Scorpion Kicks Warm-up (No Measure) 10 Cal Bike or Row 5 Down Ups 5 Down Up Elbows 5 Muscle Snatch 10 Cal Bike or Row 5 OHS 5 Drop Snatch 5 Snatch…

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Endurance 3.3

CrossFit 007 – CrossFit Pre-WOD Stretching 2 min: Boot Strappers and Twist with KB 1 min Each Side: Low Lunge With KB (ankle stretch) 1 Min Each Side: Seated Archer (use band if needed) Warm-up Warm-up (No Measure) 3 Rounds: Jog 100m 3 Double Pause Thrusters + 3 Thrusters at Pace* 4 Stepping Plank Burpees…

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Endurance 3.2

CrossFit 007 – CrossFit Pre-WOD Stretching Warm-up (No Measure) 10(m) Each: Neck Circles Arm Circles Side Shuffle (x2) Trunk Twist Down Ups Skips Hip Circles Samson Lunge Choice Crawl Backwards Jog Warm-up Warm-up (No Measure) 3 Rounds: :30 OH Barbell Hold 10 Hollow Rocks Jog 100m Weightlifting Shoulder Press (2×15 @65%) Metcon Metcon (AMRAP –…

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Endurance 3.1

CrossFit 007 – CrossFit Pre-WOD Stretching 30s Each: PVC Front Rack PVC Good Mornings Alternate food Toe Touch Leg Swings Goal Posts Down Dog/Lizzard Warm-up Warm-up (No Measure) 30s Front to Back Line Hops 1 min Clean Practice from Position 1 30s Side to Side Line Hops 1 min Double Pause Jerk Practice 30s Sinlge…

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Endurance 2.6

CrossFit 007 – CrossFit Open Gym 9-12! 9-10: Q&A 10-12: Normal Open Gym Warm-up Warm-up (No Measure) Please complete the warm up written for the day you will be making up. Each warm up is specifically designed to prep the body for both the strength and metcon on that given day. As always, feel free…

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Endurance 2.5

CrossFit 007 – CrossFit Pre-WOD Stretching 30s Each: Banded Good Mornings Leg Swings Boot Strappers Arm Swings Leg Extensions Scorpion Kicks Warm-up Warm-up (No Measure) 5 min AMRAP of: 3 Deadlifts 3 Hang Clean 3 Snatch 3 OHS 5 Burpees 5 Ring Rows or Strict Pull-Ups Weightlifting Deadlift (3×12 @55%) Metcon Jonathan “Squeak” Ballard (AMRAP…

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