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!