Friday 12/29/2017

CrossFit Indian Trail – CrossFit

Warm-up

General Warm-Up #3 (No Measure)

Coach Led

500m Row

10 Wall Openers

10 Spider Walks

(Hold for 30sec on last rep)

10 Air Squats

10 Spider Walks

(Hold for 30sec on last rep)

10 Air Squats

8 Shoulder To Wall Rotations (Each Side)

10 Single Leg Raises (Each Leg)

10 Wall Openers

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here