3
Nov
Nate
Santiam CrossFit – CrossFit
Workout
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
– INTERMEDIATE –
AMRAP 20:
2 Strict Burpee Pull-ups
4 Handstand Push-ups
8 KB Swings (53/35#)
– BEGINNER –
AMRAP 20:
4 Ring Rows
4 Jumping Ring Dips
6 Push-ups
8 KB Swings (35/26#)
Skill Work
Metcon (No Measure)
Rest, stretch, and recover
Stretching
Metcon (No Measure)
3 Sets:
:30 Couch Stretch / Side
:30 Foam Roll Lower Back
:30 Foam Roll Lats / Side