Hero Thursday (Re-test)

Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band, BB, KB)

General Warm Up

(00:30 Each Side)

Hamstrings

Quads

1:00 Lower Back

10 Roll Over to V-Sit

10 Cossack Squats

10 Banded Pull Apart

10 Banded Pass through

+

Specific Warm up

5 AMRAP

5 BB Shoulder Press

5 BB Thrusters

5 Knee’s to Elbows

5 BB Deadlifts

5 Burpees

5 KB Swings

3 Pull Ups

Utilize remaining time to set up equipment and warm up movements

15:00 CAP

Metcon

This is a RE-TEST from 11-Nov 2021

The Seven (Time)

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters (135/95 lb)

7 Knees-to-Elbows

7 Deadlifts (245/165 lb)

7 Burpees

7 Kettlebell Swings (2/1.5 pood)

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
30:00 CAP

Goal to make time: Complete each round in 4:15 or Less. DO NOT go out hot on this one

Bigger Class:

Stagger Start/ Share Like Weights

Substitutions for movements:

Seek Coach Guidance

Cool Down

Coach Led GOWOD Mobility Stretch

Hydrate and eat to recover!

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