CrossFit Kent Island – CrossFit

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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)


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)

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