Open 16.5.2

CrossFit 007 – CrossFit Warm-up All Around Warm Up 007 (No Measure) 2 High Knees 2 Butt Kicks 2 High Knee Skips 2 Side Shuffle 1 Frankensteins 1 Dyno Walks 1 Figure 4s 1 Spider Crawl 1 Inch Worm 1 Crab Walk Pre-WOD Stretching 30 sec each: Front Rack Stretch with PVC Ninja Warriors Hip…

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Open 16.5.1

CrossFit 007 – CrossFit Warm-up Mini WOD #2 (No Measure) 2 Rounds: 10 Air Squats 8 Pass Throughs 7 PVC Good Mornings 6 Broad Jumps 5 Kips on the Bar or Rings Pre-WOD Stretching 30 Sec Each: Rising Suns Spider Crawl Elbow Drop Leg Swings Trunk Twists Arm Circles Arm Swings Gymnastics Weighted Pull-Ups (4×3)…

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Open 16.4.5

CrossFit 007 – CrossFit Warm-up 800m Social Jog (No Measure) Athletes will pick a partner (or two) to run with. The coach will designate a question of the day for everyone to discuss with their partner. Everyone will share their partners answers when they return! Get to know your fellow “Sevens.” Pre-WOD Stretching Quatro Synchro…

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Open 16.4

CrossFit 007 – CrossFit Warm-up 16.4 Warm Up (No Measure) 15 Jumping Jacks 10 KB Swings 6 Push-Ups Rest 30 sec. 20 Jumping Jacks 12 KB Swings 8 Push-Ups Rest 30 sec. 25 Jumping Jacks 15 KB Swings 10 Push-Ups Pre-WOD Stretching 10 Banded Good Mornings 10 Banded Leg Extensions Each Leg 10 Boot Strappers…

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Open 16.4.4

CrossFit 007 – CrossFit Warm-up 007 Relay (No Measure) Divide Athletes into teams. Have the first person in line on each team take turns picking an exercise. Examples: High knees, butt kicks, skips, crab walk, bear crawl, etc. Then, athletes perform one lap of the exercise, sprint back and tag the next person in line.…

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Open 16.4.3

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. When everyone returns from the run each person must share 3 things they learned about their partner. Pre-WOD Stretching 30…

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Minions041

CrossFit 007 – Crossfit Kids Warm-up 300 m change up run 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 (No Measure) 12 Min. EOMOM Odd) 1 Shuttle sprint 1 Bear…

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Open 16.4.2

CrossFit 007 – CrossFit Warm-up Gymnastics Warm Up 1 (No Measure) 2 lengths high knees 2 lengths butt kicks 2 lengths high knee skips 2 lengths kareoke 20 Hollow Body Rocks 10 Supermans 5 Wide Leg Inch Worms Pre-WOD Stretching 10 Figure 4s 10 Banded Pull-Aparts 10 Goal Posts 10 Cup of Waters 10 WTFs…

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Open 16.4.1

CrossFit 007 – CrossFit Warm-up General Warm-Up 1 (No Measure) 3 Rounds of: 12 KB swings 10 Air Squats 8 Sit-Ups Rest 30 sec. between rounds Time Cap: 5 min. Pre-WOD Stretching 30 sec each: Leg Swings Spider Crawl Elbow Drop Boot Strappers Lunge and Twist Good Morning and Reach Scorpion Kicks Weightlifting Back Squat…

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Minions040

CrossFit 007 – Crossfit Kids Warm-up 300 m run *switch running style every 50 m* Pre-WOD Stretching Arm swings Arm circles Trunk twist Spider crawl Peaks and valleys Metcon Metcon (AMRAP – Reps) 7 Min. AMRAP 10 Box Jumps 3 Burpees Cool Down Yoga cool down 1 (No Measure) Down dog Up dog Childs Pose…

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