Open 16.2

CrossFit 007 – CrossFit Warm-up Clean Warm Up 2 (No Measure) 3 Rounds: Row 200m Then… with an empty bar or PVC 5 Good Mornings 5 Shrugs 5 Down Ups 5 Down Up Elbows 5 Hang Power Cleans 5 Front Squats 5 Squat Cleans Pre-WOD Stretching Oly Warm Up 4 (No Measure) Jump Rope for…

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Open 16.2.4

CrossFit 007 – CrossFit Warm-up Animal Crackers (No Measure) Perform each for distance designated by the coach then jog back to the starting line: Bear Crawl Crab Walk Dyno Walk (opposite hand to foot touch with back leg lifted… like a tail) Frog Jumps Spider Crawl Duck Walk (walk in a squat… not the kind…

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Open 16.2.2

CrossFit 007 – CrossFit Warm-up 3 Rounds of: 20 Jumping Jacks 10 sit-ups 5 Jump and Land (split jerk) Pre-WOD Stretching Grab Small Plates 30 sec each: Goal Posts Hip Circles Pizza Pies Leg Swings Squatting Ankle Stretch Shoulder Press Weightlifting Split Jerk (Take 6 min to build to a mod-heavy 3 rep.) NO FAILING.…

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Open 16.2.1

CrossFit 007 – CrossFit Warm-up All Around Warm Up 008 (No Measure) 3 Shuttle Runs Butt Kicks (2 lengths) Frankensteins Prison Walks Step, Cross, Toe Touch Knee Grab to Quad Stretch Spider Crawl Over Unders (2 lengths) Inch Worm Pre-WOD Stretching Front Rack Stretch with Band 1 min each side 10 Scorpion Kicks 15 Banded…

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Open 16.1.2

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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Minions036

CrossFit 007 – Crossfit Kids Warm-up Bear races 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 (AMRAP – Reps) 10 Min. AMRAP: 20 ft. Walking lunge 6 Burpees 20 ft.…

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Open 16.1

CrossFit 007 – CrossFit Warm-up 3 Rounds: 250m Row 10 Ring Rows or 5 strict Pull-Ups 10 Push-Ups 10 Glute Bridges 10 Air Squats Pre-WOD Stretching 7 Inch Worms 6/side figure 4s 10 Leg Swings front to back 10 Leg Swings side to side 10 Cup of Waters 10 WTFs 10 Egyptians 20 Arm Swings…

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Open Prep Cycle 8.4

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.If the weather is…

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Open Prep Cycle 8.3

CrossFit 007 – CrossFit 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. Teams…

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Minions035

CrossFit 007 – Crossfit Kids Warm-up Wallball toss 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 Review movements for wod Metcon Metcon (AMRAP – Reps) 7 Min. AMRAP: 5 Burpees 10…

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