21
Oct
CrossFit – Sat, Oct 22
Westshore CrossFit – CrossFit
Warm-up
AMRAP 7:
:20 superman hold / kip swings
:20 hollow hold
:20 KB deadlifts / KB swings
1 wall walk
WOD
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.
To learn more about Nate click here
INTERMEDIATE
AMRAP 20:
2 burpee pull-ups
4 seated DB shoulder presses (20/35 lb)
8 KB swings (35/53 lb)
BEGINNER
AMRAP 8:
2 low ring transitions
4 push-ups
8 KB swings (18/26 lb)
– Rest 4:00
AMRAP 8:
2 low ring transitions
4 push-ups
8 KB swings (18/26 lb)
Cool Down
Stretching (Checkmark)
Accumulate:
30 reach, roll, and lift