Minions 002

CrossFit 007 – Crossfit Kids Warm-up Peaks and Valleys partner passes 2:30 each Pre-WOD Stretching Choose leader for stretches Skill Quick: 1) Pushups 2) Burpees Focus: 1) Lunges 2) Runs 3) Teamwork Metcon CHIPPER With Partner: 40 Pushups 30 Lunges 20 Burpees 10 50 meter Runs Cool Down Leader of the day will take us…

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Minions 002

CrossFit 007 – Crossfit Kids Warm-up Peaks and Valleys partner passes 2:30 each Pre-WOD Stretching Choose leader for stretches Skill Quick: 1) Pushups 2) Burpees Focus: 1) Lunges 2) Runs 3) Teamwork Metcon CHIPPER With Partner: 40 Pushups 30 Lunges 20 Burpees 10 50 meter Runs Cool Down Leader of the day will take us…

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Power Cycle 5.3

CrossFit 007 – CrossFit Warm-up All Around Warm Up 003 (No Measure) Dynamic: Side Shuffle Kareoke Prison Walks High Knee Skips Frankenstein’s Over Unders Knee Grab with Calf Raise Scorpion Kicks 10/side 5 min to stretch any tight areas before WOD: athlete’s choice Skill Skin the Cat (3×2) coach will talk about skin the cat…

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Power Cycle 5.1

CrossFit 007 – CrossFit Warm-up Tabata Warm Up 1 (No Measure) Listen to the Tabata Song and perform each of the following exercises to the music! 1. Air Squats 2. Boot Strapers 3. Inch Worms 4. Burpees 5. Side Lunges 6. Jumping Jacks 7. Crab Walk 8. Burpees Pre-WOD Stretching 30 sec each: Down and…

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Minions 002

CrossFit 007 – Crossfit Kids Warm-up Peaks and Valleys partner passes 2:30 each Pre-WOD Stretching Choose leader for stretches Skill Quick: 1) Pushups 2) Burpees Focus: 1) Lunges 2) Runs 3) Teamwork Metcon CHIPPER With Partner: 40 Pushups 30 Lunges 20 Burpees 10 50 meter Runs Cool Down Leader of the day will take us…

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Power Cycle 4.3

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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Power Cycle 4.2

CrossFit 007 – CrossFit Warm-up Squat Warm Up 3 (No Measure) 3 Rounds of: 3 Around the world lunges-each leg 1 lengths Knee Grab to Frankenstein Walks 5 single leg Glute Bridges each side Pre-WOD Stretching 1 min each side: 1. “Fix you Butt Wink Stretch” https://www.youtube.com/watch?t=13&v=nDTKVpkNDmw 2. Couch Stretch Weightlifting Back Squat (8@65%, 8@70%,…

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Power Cycle 4.1

CrossFit 007 – CrossFit Warm-up Shoulder Warm Up 2 (No Measure) Run 400m Then…. with a small set of plates…. 10 internal/external rotation 10 front raise 10 lateral raise 10 goal posts 10 pizza pies 10 Ys 10 Ts 10 Ws Gymnastics Pull-ups (EMOM for 6 min. 2 reps @ 41X2) Rx+ May add weight…

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