Turn2CrossFit – CrossFit
Warm-up
400m run, ski, row, or 1000m bike
10 banded pull alerts (across chest and OH)
10m toy soldiers
10m lateral lunge
*3 rounds of*
20 mt climbers
10 light weight KB swings
5 ring rows
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
Team of 2! (AMRAP – Rounds and Reps)
23 Minute AMRAP:
100 Abmat Sit-ups
80 Cal Bike
60 KB Swings 53/35
40 KB Walking Lunges in place, KB in the goblet squat position
*one athlete works at a time, split work evenly
Rx+=GHD sit-ups, 70/53