Call Us: (860) 339.5317

8/9/2015

8
Aug

8/9/2015

Midcoast CrossFit – Endurance

View Public Whiteboard

Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

(No Measure)

MOBILITY:

SHOULDER SMASH

SCORPION STRETCH

COUCH STRETCH

WALK OUT PRAYER SQUATS

LUNGE COMPLEX

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 officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

Leave a Reply