Endurance

CrossFit 007 – Endurance Warm-up 800 m Row Then… Pose drills Metcon Metcon (Time) For time: 100 meter farmer carry 53/35 50 Cal Row 25 TTB 50 KB Cleans 53/35 (25L/25R) 100 DUAthletes must complete all 25 KB Cleans on the left arm before doing the 25 on the right arm Mileage 2 Mile run…

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Pull Up N Posture 5.1

CrossFit 007 – CrossFit Warm-up stretching is included as part of warm up today Squat Warm Up 1 (No Measure) Perform Each for one Length: Perfect Stretch Over Unders (down and back) Lunge w/Twist Step, Cross, Toe Touch Figure 4s Then… 10 Duck Walks (each side) 10 Boot Strappers 10 Scorpion Kicks (each side) 10…

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Pull Up N Posture 4.6

CrossFit 007 – CrossFit Warm-up perform outside if weather is crappy Outdoor Relay (No Measure) Do outdoors on the road or the grass! Coach will line members up in even lines of 3-6 people. The coach will set a specific distance for members to travel. Then the coach will name exercises for members to do…

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Minions050

CrossFit 007 – Crossfit Kids Warm-up Simon says *Sprints edition* 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 (AMRAP – Reps) 10 Min. AMRAP: 20 Air squats 10 Pushups 5…

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Pull Up N Posture 4.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 5 burpees 10 sit-ups 10 Air Squats 10 Pass Throughs 10 Banded Good Mornings 10 Scorpion Kicks Time Cap: 10 min Skill Coach will lead athletes through a 10 min Turkish Get Up Progression Metcon Arnie (Time) For Time: With a single 2 pood…

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Endurance

CrossFit 007 – Endurance Warm-up 800 m Row Then… Pose drills Metcon Metcon (No Measure) 12 Min. EOMOM Odd: 2 cleans @ 75% Even: 11 Up-downs to 1 ft. target Mileage 2 Mile run (Time) Run 3200 meters Cool Down 5 Min. Row @ Easy pace Then… Yoga cool down 1 (No Measure) Down dog…

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Pull Up N Posture 4.4

CrossFit 007 – CrossFit Warm-up Mini Warm Up WOD #2 (No Measure) With a Parner: One partner will accumulate single unders while the other partner does the following: 1. 20 Walking Lunges 2. 15 Hollow Rocks 3. 2 Lengths Broad Jumps 4. 2 Lengths Straight Leg Bear Crawl *Partners switch after each movement. Weightlifting Chest…

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Pull Up N Posture 3.3

CrossFit 007 – CrossFit Warm-up Bench Warm Up 3 (No Measure) 6 min AMRAP of: 20 Jumping Jacks 10 HR Push-Ups 8 Banded Pull-Aparts 8 Front Delt Raise 8 Lateral Raise Mobility Banded Bully Stretch 45 sec each side Banded Samson Stretch 45 sec each side Weightlifting Bench Press (4×3@80%) Complete 2 warm up sets…

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Endurance

CrossFit 007 – Endurance Warm-up 800 m Row… Then Pose drills Metcon Metcon (Distance) 10 Min. AMRAP: 40 Ali Jumprope 10 m OVH Walking lunge 55/75 10 Box Jumps 24/20*Score will be total distance covered over lunges* Mileage 2 Mile run (Time) Run 3200 meters Cool Down 5 Min. Row @ easy pace Then… Lat…

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Pull Up N Posture 4.1

CrossFit 007 – CrossFit Warm-up Barbell Warm Up-Cleans (No Measure) 3 Rounds with a PVC or Empty Bar 6 Romanian DL 6 Pull to Knee 6 Pull to Hip 6 Hang Clean Barbell Warm Up-Jerk (No Measure) 3 Rounds with an Empty Bar or PVC 3 Strict Press 6 Push Press 9 Push Jerk Rest…

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