CrossFit – Wed, Aug 7

CrossFit Templum – CrossFit

Warm-up

1 set:

:20 Superman hold

:20 hollow hold

:20 kettlebell deadlifts

1 wall walk

1 set:

:20 Superman hold

:20 hollow rocks

:20 Russian kettlebell swings

1 wall walk

1 set:

:20 kip swings

:20 kettlebell swings

1 wall walk

Specific Warm-up

Handstand Push-up & Muscle up Progressions & Mini Round

Metcon

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
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
Intermediate: Low ring transitions & Pike pushups off box

Beginner:

AMRAP 8:

150-m row

2 low-ring transitions

4 hand-elevated push-ups

8 KB swings (18/26 lb)

Rest 4mins

AMRAP 8:

150-m row

2 low-ring transitions

4 hand-elevated push-ups

8 KB swings (18/26 lb)

Work Your Weakness (Strength;Skill;Stamina)

Bench Press (20-20-20)