CrossFit Kent Island – CrossFit

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Warm-up (No Measure)

2 rounds:

2 mins of Rowing, Biking, or Running

7 Hip & Back Extensions

6 Shoulder Taps, against the wall

5 Dips

4 Pull-ups
Pre-WOD mobility:

Trap scrub (2 min each side)

Banded OH distraction (2 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

Lat smash (2 min each side)

Triceps smash (2 min each side)

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