Batier 1.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Warm up Foam roll 5 min. (on your own if you like) 10 (m) each (side): Rising suns Arm swings Leg swings Dino walk Lateral ape shuffle Arm circles Inch worms High knee skips Low crawl Trunk twist Warm-up (No Measure) 2 Rounds: 2 TGU per arm…

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Batier 1.4

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 Mornings10 knee grab into spider crawl elbow drop Warm-up Warm-up (No Measure) 2 Rounds with PVC 5 Muscle Snatch 5 Snatch From Power Position…

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Batier 1.3

CrossFit 007 – CrossFit Warm-up Longer Warm Up today 🙂 This is a key part of today’s training Bhastrika “Bellows Breath” (No Measure) Uses: 1. Relieves Tension in the Spine 2. Opens Chest 3. Promotes Sense of Well Being, Fulfillment, and Focus. Directions: 1. Sit up tall, relax shoulders, and take a few deep breaths…

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Batier 1.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Row or Bike Steady 5 min then….. Part A: 10 Each: Trunk Twists Arm Circles Lunge and Twist Arm Swings Leg Swings Cup of Waters WTFs Spider Crawl Part B: 2 Rounds Steady: 10 KB Side Shuffle (10 each way) 10 Shoulder Taps (in plank or against…

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Deload Batier 1.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Part 1: 30 sec Bar Hang- loosen up shoulders by moving in different directions 5-10 each or each way- move through steady: Neck Circles Arm Circles Hip Circles Knee Circles Arm Swings Leg Swings Trunk Twist 1 Length Each: Low Crawl March Skip Broad Jump Warm-up (No…

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Hero Week 1.6

CrossFit 007 – CrossFit Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Pre-WOD Stretching Follow the Leader- Circle Style (No Measure) All members stand in a circle. Coach leads the first exercise/stretch then picks the next leader. Each Leader will lead for 30 sec and then pick the…

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Hero Week 1.5

CrossFit 007 – CrossFit Warm-up Pre-WOD Stretching 30 sec each: Rising Suns Hip Flexor Leg Swings Arm Swings Spider Crawl Elbow Drop Warm-up (No Measure) 3 Rounds: 30s Work, 30s Rest Gradually increase intensity each round 1. Jump Rope 2. Air Squats 3. Light Push Press 4. Shuttle Runs 5. Ring Rows or BOB Rows…

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Hero Week 1.4

CrossFit 007 – CrossFit Warm-up any additional pre-wod stretching needs to be done on your own before class today. Warm-up (No Measure) 4 Steady Rounds of: 10 Cal Bike 7 Ring Rows 7 Banded Tricep Pull-Downs (double arm) 7 SDLHP with KB *In between each round do 30s of the stretch of your choice. Coach…

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