CrossFit – Fri, Mar 17

Crossfit Chilliwack – CrossFit

Warm up

1 set:

1:00 row, bike, or ski

10 push-ups

10 sit-ups or v-ups

10 ring rows

1 set:

1:00 row, bike, or ski

7 handstand push-ups

7 knees-to-elbows

7 burpees

7 pull-ups

Extended Warm-up

1 set:

10 deadlifts (empty barbell)

10 front squats

10 push presses

10 thrusters

Extended Warm-up

3 sets:

3 deadlifts

3 thrusters

3 KB swings

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

INTERMEDIATE (Time)

5 rounds for time:

7 handstand push-ups

7 thrusters (65/95 lb)

7 knees-to-elbows

7 deadlifts (105/155 lb)

7 burpees

7 KB swings (35/53 lb)

7 pull-ups

BEGINNER (Time)

5 rounds for time:

7 push-ups

7 thrusters (35/45 lb)

7 hanging knee raises

7 deadlifts (55/75 lb)

7 burpees

7 KB swings (18/26 lb)

7 ring rows

Stretch

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center.