Open 2017

CrossFit 007 – CrossFit Warm-up Deadlift Warm Up 4 (No Measure) With a Partner…. 5 min AMRAP: 1. 300m Row* 2. Straight Leg Bear Crawl/Frankensteins 1. 4 Lengths: 2 Side Shuffle; 2 High Knee Skips* 2. HR Push Ups 1. 2 Lengths Broad Jump* 2. Air Squats *equals switcher Once both partners complete both parts…

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Open 2017 2.6

CrossFit 007 – CrossFit Warm-up Med Ball Tic-Tac Toe (No Measure) Coach will make a tic-tac toe board on the floor. Divide the class into two teams placed on opposite sides of the board. Each team has a diff colored med ball. On 3-2-1 GO, the first member of each team must sprint to the…

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Open 2017 2.5

CrossFit 007 – CrossFit Warm-up CrossFit Open 17.2 (No Measure) A. 2 Rounds of: Bike 10 Cal 5 Shoulder Activations 10 BW Walking Lunges Rest 1 min Between Rounds Rest 3 min- Stretch B. 2 Rounds of: 6 DB Walking Lunge 4 TTB/ 4 Knee Raise 3 DB Power Cleans Rest 3 min.-Stretch C. 2…

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Open 2017 2.4

CrossFit 007 – CrossFit Warm-up Musical Wall Balls (No Measure) 1. Begin with one less wall ball than number of athletes. 2. Place all wall balls in a BIG circle 3. When the music starts, athletes will bear crawl around the circle until the music stops. 4. When the music stops, each athlete must squat…

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Open 2017 2.3

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.…

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Open 2017 2.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 8 min AMRAP: Jump Rope for 1 min 6 Pole Facing Lunges 6 OHS with Band Pre-WOD Stretching Front Squat Stretching (No Measure) 30 sec each: Front Rack Stretch w/ PVC Behind the Back Elbow Stretch with PVC Bent Over Body Twists (FLAT BACK!!!) Spider Crawl Elbow…

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Open 2017 2.1

CrossFit 007 – CrossFit Warm-up Gymnastics Warm Up 3 (No Measure) 3 Rounds: 5 Wide Leg Inch Worms 5 Figure 4s ea leg 5 Pull-Ups 5 Push-Ups 5 Air Squats 5 Supermans 10 Hollow Rocks Time Cap: 8 min. Pre-WOD Stretching Gymnastics Stretching 2 (No Measure) Hold each for 30 sec…. Wrist Circles Elbow Circels…

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Gymnasty

CrossFit 007 – Gymnastics

Metcon

Metcon (No Measure)

EMOM 12

1) 6 Inverted Barbell Rows @ 31X1

2) 8 Ring pushups

3) 12 Hollow rocks
Scaled:

Increase incline

Pushups

Knee tuck hollow rocks