Open 2017 5.3

CrossFit 007 – CrossFit Warm-up Bodyweight Warm Up (No Measure) Jog in Place: 30 sec. 10 Push-Ups High Knees: 30 sec. 10 Jump Squats Jog in Place: 30 sec 10 Sit-Ups Butt Kicks: 30 sec. 20 Arm Circles Jog in Place: 30 sec. Pre-WOD Stretching Rising Suns Leg Swings Arm Swings Side Lunges Cup of…

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Open 2017 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 Weightlifting Bench Press (4×5 @70%) Metcon Cardi-OH! (Time) Rx: 800m Run 20 Double…

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Open 2017 5.1

CrossFit 007 – CrossFit Warm-up Thruster Warm Up 1 (No Measure) Run 200m or Row 250m 20 Air Squats Rest 30 sec. 5 burpees 10 Push Press (empty bar or PVC) Rest 30 sec. 10 Jumping Jacks 5 Thrusters (empty bar or PVC) Rest 30 sec. Pre-WOD Stretching Thruster Stretching 1 (No Measure) 30 sec…

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Open 4.6

CrossFit 007 – CrossFit Warm-up Lumberjacks and Farmers (No Measure) Lumberjacks and Farmers: Divide your athletes into 2 teams. One team is the lumber jacks and the other team is the farmers. Set out cones, half sitting up and half laying down. On 3,2,1 go the farmers run around sitting up the cones and the…

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Open 4.5

CrossFit 007 – CrossFit Warm-up 16.4/17.4 Warm Up (No Measure) 2 Rounds: 15 Jumping Jacks 10 KB Swings 5 Push-Ups Rest 30 sec. 2 Rounds: 20 Air Squats 15 Banded Good Mornings 10s Handstand Hold Rest 1 min. 10 Light DL 10 Wall Balls 10 Cal Row 5 HSPU Try to find a good pace…

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Open 2017 4.4

CrossFit 007 – CrossFit Warm-up Agility Ladder 1 (No Measure) 1. Both feet in every square (running) 2. 2 in 2 out 3. Hop Scotch 4. In-In-Out-Out (both directions) 5. In-Over-Out 6. 3 Jumps Forward; 1 Jump Back Pre-WOD Stretching Good Morning and Reach Side Lunges Knee Grab to Quad Stretch Arm Swings Goal Posts…

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Open 2017 4.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP: 2 Lengths Dynamic Stretch of your Choice (with a light DB) 5 Goblet Squats 5 DB Push Press Each Arm 5 Plank Rows Each Arm Pre-WOD Stretching Thruster Stretching 1 (No Measure) 30 sec each: Bent Over Body Twists Front Rack Stretch Behind the…

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