CrossFit Kent Island – CrossFit


Warm-up (No Measure)

2 rounds:

Row 200M

7 Toes-to-bar or Hanging Knee Raises

7 GHD Hip Extensions

7 shoulder pass throughs, PVC pipe

5-7 pull-ups or ring rows

7 shoulder press, empty barbell

Work on Handstand Push-ups and find a difficult scale


Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
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

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