CrossFit Kent Island – CrossFit
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)