CrossFit 007 – Crossfit Kids


2 Rounds:

100 m Run

10 Air squats

2 lengths bear crawl

Pre-WOD Stretching

Couch stretch

Sit and reach

Arm swings

Arm circles

Hip circles


Metcon (Time)

For time:


Squat jumps


Cool Down


Down dog



OVH Variant

Open 16.5

CrossFit 007 – CrossFit Warm-up 14.5/16.5 (No Measure) 3 Rounds: 12 KB Swings 8 Explosive Box Jumps 6 Push Press (95/65) Rest 30 Seconds Pre-WOD Stretching Coach’s Choice Hip/Shoulder openeres Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15…


Open 16.5.4

CrossFit 007 – CrossFit Warm-up “Bring Sally Up” (No Measure) Mobility Couch Stretch- 1 min each side Banded OH distraction- 1 min each side T-spine Wall Ball Stretch- 1 min. Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP: 100m Run 10 Med Ball Cleans 15 Sit-Ups 10 Push-Ups Open Athletes: Rest 1 min…



CrossFit 007 – Crossfit Kids Warm-up Simon says 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 For time: Buy in: 200 meter run Then… 150 Total reps: Pushups Burpees Air squats…


Open 16.5.3

CrossFit 007 – CrossFit Warm-up “Jogger” Warm Up (No Measure) Athletes will jog in line around the gym for 5 min. Every so often the coach will call out an exercise i.e. high knees, butt kicks, frankensteins, side shuffle, etc. for the athletes to perform. Pre-WOD Stretching 3 Rounds: 5 Ys, 5Ts, 5Ws 10 Banded…


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…


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)…


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…


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…


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.…