Core Cycle 3.1

CrossFit 007 – CrossFit Warm-up 3 Rounds: 10 Straight Leg Sit-ups 5 Candle Stick Rolls or 10 Leg Lifts 10 Wall Squats 5 Ankle Bends Each Leg Pre-WOD Stretching 30 sec. each Boot Strappers Spider Crawl Elbow Drop Figure 4s Arm Swings Cup of Waters WTFs Weightlifting 1 and 1/4 Front Squats (2-2-1-1-1) Go to…

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Core Cycle 2.4

CrossFit 007 – CrossFit Warm-up Med Ball Skeeball (No Measure) Coach will designate a line from which players will throw. Each player takes a turn throwing the wall ball. You MUST pass through a FULL squat and throw overhead (just like a wall ball) except you will throw out as well as up. Wherever the…

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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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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 2.2

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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