CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
1 minute Jump Rope
7 Low-ring Muscle-ups
7 Inchworm Handstand Push-ups (move from a plank to a pike position and do a HSPU with feet on ground, then back to plank)
Pre-WOD Mobility:
FROOD (2 min each side)
T-spine rake/roll (3 min each side)
Metcon
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
Post-WOD Recovery
Banded OH distraction (2 min each side)