CrossFit – Tue, Oct 24

Westshore CrossFit – CrossFit

Warm-Up

AMRAP 7: (No Measure)

:20 superman hold

:20 hollow rocks

:20 KB deadlifts // R. KB swings // A. 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
Pood = 35lbs.

SX:

AMRAP 20:

2 low ring transitions

4 negatives //pike handstand push-up from a box

8 KB swings (35/53 lb)

Cool Down

Accumulate:

1:00 banded shoulder stretch/arm

10 ATY raises (light plates)