Endurance 2.4

CrossFit 007 – CrossFit Pre-WOD Stretching PVC Shoulders (No Measure) Grab a PVC: 10 Pass Throughs 5 Ninja Warriors each side 5 Reverse Pass Throughs 10 Shooters Each Side 10 Good Mornings Warm-up Warm-up (No Measure) Steady through: 5 Down Ups 5 Down Up Elbows High 1 partner row 200m; other partner AMRAP Jumping jacks…

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Endurance 2.3

CrossFit 007 – CrossFit Pre-WOD Stretching 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…

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Endurance 2.2

CrossFit 007 – CrossFit Pre-WOD Stretching Shoulder Stretching 1 (No Measure) 10 Banded Pull-Aparts 5 Scap Push-Ups 20 Arm Circles 20 Arm Swings 20 Egyptians 10 Front Raise* 10 Lateral Raise* (with plates: up quick; down slow Warm-up Warm-up (No Measure) 3 Rounds: Jog 100m 3 Double Pause Thrusters + 4 Thrusters at Pace. *use…

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Endurance 2.1

CrossFit 007 – CrossFit Pre-WOD Stretching 30s Each: Neck Circles Arm Circles Elbow Circles Arm Swings Trunk Twists Hip Circles Leg Swings Knee Circles in Spider Crawl Position Warm-up Warm-up (No Measure) 2 Rounds of: Bike for 30s 5 RDL with Bar Bike for 20s 5 Clean From Pos. 1 Bike for 10s FAST 5…

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Endurance 1.6

CrossFit 007 – CrossFit Warm-up “Waiter” (No Measure) Everyone will run around balancing an ab mat while simultaneously trying to knock off other’s ab mats Rules: 1. Only one hand may touch the ab mat at any time 2. Ab mat must be held with a flat palm 3. All Members must stay in area…

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Endurance 1.5

CrossFit 007 – CrossFit Warm-up Row Warm Up (No Measure) Row for 5 min. Pre-WOD Stretching Deadlift Stretching (No Measure) 10 Banded Good Mornings 10 Side to Side Leg Swings (ea leg) 10 Hydrants (ea leg) 10 Glute Bridges 10 Leg Extensions (5 ea) 10 Scorpion Kicks Weightlifting Deadlift (15 min to find a 15…

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Endurance 1.4

CrossFit 007 – CrossFit Pre-WOD Stretching 30 sec each: Pass Throughs Ninja Warriors Hip Flexor Low Lunge with Twist PVC Good Mornings Goal Posts Warm-up Warm-up (No Measure) 2 Rounds: 4 Shuttle Runs 10 Light DB Snatch (5 each arm) 7 V-Ups 5 S2OH with Empty Bar 5 Power Snatch with PVC* *Round 1: Pause…

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Endurance 1.3

CrossFit 007 – CrossFit Pre-WOD Stretching 30 sec each: Rising Suns Boot Strappers Leg Swings Spider Crawl Elbow Drop Scorpion Kicks Pigeon OR Figure 4 hold Warm-up Warm-up (No Measure) 2 Rounds of: 200m Row 10 Goblet Squats 10 BOB Rows Weightlifting Back Squat (15 min to find a 20 Rep Max) Plan for 1-3…

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Endurance 1.2

CrossFit 007 – CrossFit Pre-WOD Stretching 30 sec each: Plate Snow Angels (lay on back with small plates and move plates slowly from up over your head to down by your hips) Book Openers Inch Worms Peaks and Valleys Ys Ts Ws Weightlifting Warm-up 2 Rounds of: 10 Push-Ups 10 squat jumps 10 SDLHP w/PVC…

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Batier 1.6

CrossFit 007 – CrossFit Warm-up Hungry Hippos Warm Up (No Measure) Place medicine balls of varying sizes/weights in the center of the floor. Divide the class into 4 teams (one team on each corner of the turf. On 3-2-1 GO… the first person on each team will do 1 burpee then sprint to the center…

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