CrossFit Pineville – CrossFit
Warm-up
3 Sets:
Static Hang x 30-60 seconds (accumulate if needed)
Rest 15-20 seconds
Ring Support Hold x 20 sec + Catch (bottom of dip) x 10 sec
Rest 15-20 seconds
Wall Walks x 2-4
Rest 60 seconds
Samson Stretch x 30 sec each side
Upper Pec Stretch on Wall x 30 sec each side
Metcon
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
American Swings
Rx KB (2.0/1.5)
Home Workout
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
50′ DB Lunges
10 HSPU
20 Alt DB step ups
50′ HSW (5 wall walks)
Accessories
Accessory armor
3 rounds
10 bent rows per arm
10 SL Glute bridges per leg
Rest as needed
