Minions018

CrossFit 007 – Crossfit Kids Warm-up 3 Rounds: Bear crawl relay Athletes will bear crawl across gym and perform 10 reps of a given exercise 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…

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Core Cycle 2.3

CrossFit 007 – CrossFit Warm-up 800m Run (No Measure) Pre-WOD Stretching 10 Arm Swings Each Way 10 Leg Swings Each Side 10 Trunk Twists 10 Hollow Rocks 10 Supermans 10 Kips on the Bar Weightlifting Stations: 3 Rounds 1 min each station. In a big class have everyone partner up and do 30 sec/partner on…

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Core Cycle 2.2

CrossFit 007 – CrossFit Warm-up 3 Rounds: Row 200m 10 Wall Balls 10 Penguin Walks Pre-WOD Stretching Front Squat Stretching (No Measure) 30 sec each: Front Rack Stretch w/ PVC Behind the Back Elbow Stretch with PVC Bent Over Body Twists (FLAT BACK!!!) Spider Crawl Elbow Drop Boot Strappers Weightlifting Front Squat (10@60%, 1@80%,10@65%, 1@85%,…

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Core Cycle 2.1

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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Core Cycle 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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Core Cycle 1.3

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 30 sec each with PVC: Pass Throughs Ninja Warriors Bent Over Body Twists Front Rack Stretch Shooters (1 min) Skill Chest to Bar technique: Coach’s…

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Core Cycle 1.2

CrossFit 007 – CrossFit Warm-up Agility Ladder 1 (No Measure) Coach will lead athletes through a series of agility ladder drills- HAVE FUN! Pre-WOD Stretching 30 sec each: Peaks and Valleys (advanced add chatarunga) Down and Ups Wrist Circles Elbow Circles Arm Circles Swimmers Weightlifting Stations: 3 Rounds 1 min each station. In a big…

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Minions017

CrossFit 007 – Crossfit Kids Warm-up Burpee tag! 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 Skill KB Deadlifts Metcon Saved by the bell (Minions) (AMRAP – Rounds and Reps) 8 Minute…

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12 Girls 3.2

CrossFit 007 – CrossFit Warm-up All Around Warm Up 004 (No Measure) First…. 2 laps each: High Knees Butt Kickers Kareoke Side Shuffle Over Unders Ape Shuffle High Knee Skips Dyno Walk (1 length) 10 Ankle Bends each side against Wall Inch Worm (1 length) Pre-WOD Stretching 30 sec each: Arm Swings Arm Circles Swimmers…

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12 Girls 3.1

CrossFit 007 – CrossFit Warm-up Barbell Warm Up 3 (No Measure) 400m Run OR 500m Row Then…. With a light weight, empty bar, or PVC… 3 Rounds of: 5 Pull to Knee 5 Pull to Hip 5 Hang Cleans 5 Push Press 5 Push Jerk 5 Split Jerk Pre-WOD Stretching 30 sec each: PVC Good…

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