Open Prep Cycle 4.4

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…


Open Prep Cycle 4.3

CrossFit 007 – CrossFit Pre-WOD Stretching 1 min each side Couch Stretch Banded Bully Stretch Then…. 20 Pass Throughs Warm-up 5 min AMRAP: 20 Walking Lunges 10 Good Mornings with an Empty Bar 5 PVC Lifts* *You choose: clean, split jerk or snatch PERFECT TECHNIQUE Weightlifting Sumo Deadlift (8-5-3-6-4-2) Metcon Have It Your Way 2…



CrossFit 007 – Crossfit Kids Warm-up 3 minute AMRAP: 15 Jumping jacks 10 Air squats 5 Burpees 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 (Time) 3 Rounds: 30 Situps…



CrossFit 007 – Endurance Warm-up 800 m Row then… 1 length each: High knee skips Frankensteins Prisoner skips Skill 1) Pose bounce 2) Wall pulls 3) Lean and pull Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP: 21 DU 15 KB swings 53/35 9 Box Jumps Mileage Metcon (Time) 2 Mile run: Run…


Open Prep Cycle 4.2

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…


Foundations Day #2

CrossFit 007 – Foundations Warm-up Jog 400m 20 Arm Swings 20 Arm Circles 10 Cup of Waters 10 WTFs Skill Press Push Press Push Jerk Split Jerk (demo) Thruster Wall Ball Pull-Ups and Modifications Metcon Foundations 2 (12 Rounds for reps) EMOM for 12 min: 1. 3 Press, 3 Push Press, 3 Jerk 2. 8…


Open Prep Cycle 4.1

CrossFit 007 – CrossFit Warm-up Mini WOD #6 (No Measure) One Partner will accumulate air squats while the other does the following: 1. 15 Push-Ups 2. Row 150m 3. 10 Ring Rows 4. 10 Wall Ball Cleans Pre-WOD Stretching Front Squat Stretching (No Measure) 30 sec each: Front Rack Stretch w/ PVC Behind the Back…



CrossFit 007 – CrossFit Warm-up 3 Rounds: 30 high knees 30 butt kicks 10 Glute Bridges 5 side plank rotators each side Pre-WOD Stretching 30 sec each: Cup of Waters WTFs Goal Posts Egyptians Good Morning and Reach Boot Strappers Samson Lunge Gymnastics Plank (3 rounds: 1 min. plank; 1 min rest ) score number…



CrossFit 007 – CrossFit


3 Rounds:

20 Jumping Jacks

10 Mountain Climbers

10 Lunges

Pre-WOD Stretching

30 sec. each:

Rising Suns

Down and Up

Spider Crawl Elbow Drop

Leg Swings

Arm Circles

Arm Swings


Metcon (Time)



4 Count Flutter Kicks

Leg Lifts


CrossFit 007 – Endurance Warm-up Row 800 meters then… 1 length each: High knee skips Dino Walk Bear crawl 2 Lengths each: Karaoke Prisoner skips Skill Footwork! (No Measure) 9 Minute EOMOM: 1) Agility ladder in and out 2) Double Unders 3) Zig zag cones to Box jump Metcon Metcon (AMRAP – Rounds and Reps)…