CrossFit – Tue, Oct 24
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
https://www.crossfit.com/workout/2008/02/12#/comments
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
https://www.crossfit.com/workout/2008/02/12#/comments
General Warm-up
1 set:
:20 superman hold
:20 hollow hold
:20 KB deadlifts
1 wall walk
1 set:
:20 superman hold
:20 hollow rocks
:20 Russian KB swings
1 wall walk
1 set:
:20 kip swings
:20 KB swings
1 wall walk
Stretching
Accumulate:
1:00 banded shoulder stretch/arm
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20:
1 wall walk
4 handstand push-ups
4 left-arm DB hang snatches
4 right-arm DB hang snatches
– Use one DB.
– RX –
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (53/70 lb)
– INTERMEDIATE –
AMRAP 20:
2 low ring transitions
4 pike handstand push-up from a box
8 KB swings (35/53 lb)
– BEGINNER –
AMRAP 8:
100/150-m row
2 low ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb)
– Rest 4:00
AMRAP 8:
100/150-m row
2 low ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb)