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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12 Girls 2.6

CrossFit 007 – CrossFit Warm-up Checkpoint Jog (No Measure) Jog 400m…. Every 50m, the group will stop and perform a different exercise… on the way out AND on the way back. Coach will designate the exercises or ask different athletes to pick. The Coach will then designate a leader for the group. The leader will…

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12 Girls 2.5

CrossFit 007 – CrossFit Warm-up Row/DL Warm Up (No Measure) 3 rounds of: 2 lengths high knees 2 lengths butt kickers 2 lengths kareoke 1 length Frankeinsteins 1 length Dyno Walk 10 Supermans Time Cap: 10 min Pre-WOD Stretching 30 sec each: Good Morning and Reach Arm Circles Egyptians Swimmers Boot Strappers Spider Crawl Elbow…

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12 Girls 2.4

CrossFit 007 – CrossFit Warm-up Crab Walk Soccer (No Measure) Play with a dodgeball or kick ball. Rules: 1. Coach will designate goals and out of bounds. 2. 5 burpee penalty for going out of bounds and the other team gets the ball 3. 10 burpee penalty for kicking another player (other than necessary foot…

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12 Girls 2.3

CrossFit 007 – CrossFit Warm-up Agility Ladder 1 (No Measure) Coach will lead athletes through a series of agility drills- Have Fun! 5-7 min Weightlifting Perform 3 Rounds of the Following Circuit: 1 min/station (30 sec/side if single sided exercise) 10 sec. transition between stations 1. Goblet Bulgarian Split Squat Rx: (53/35) Scaled: (35/20) 2.…

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Minions 015

CrossFit 007 – Crossfit Kids Warm-up Mini Burpee Run: 400 Meter Run 7 Burpees every 200 m 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 Annie’s little sister (Minions) (Time) 40-30-20-10…

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12 Girls 2.2

CrossFit 007 – CrossFit Warm-up Dianne-Warm-Up (No Measure) 3 Rounds of: 10 Russian KB Swings 8 Good Mornings (Empty Bar or PVC) 6 RDL (Empty Bar or PVC) 4 Seated L-Sit Press (empty bar or PVC) Pre-WOD Stretching 1 min Each Side: 1. Lacrosse Ball Scapula 2. Banded Bully Stretch 3. Cat and Cow/Scorpion Kicks…

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12 Girls 2.1

CrossFit 007 – CrossFit Warm-up All Around Warm Up 007 (No Measure) 1 length of Each: High Knees Butt Kicks High Knee Skips Side Shuffle (2 lengths) Frankensteins Dyno Walks Spider Crawl Inch Worm Crab Walk Pre-WOD Stretching 30 sec each: Boot Strappers Figure 4s Arm Swings Arm Circles Trunk Twists Egyptians 1 min. Hollow…

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Minions014

CrossFit 007 – Crossfit Kids Warm-up Mini Burpee Run (No Measure) 400 Meter run 4 Burpees every 100 meters 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 Minions Linda (Time) 14,…

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