CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
50M Bear Crawl
50M Broad Jump
50M High Knees
25M Duck Walk
25M Crab Walk
25M Sandbag Bear Crawl
Pre-WOD mobility:
Lat smash (2 min each side)
MBOD (2 min each side)
Metcon
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 officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Post-WOD Recovery
Banded OH distraction (2 min each side)
Blue angel (2 min each side)