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CrossFit Pineville – CrossFit
Warm-up
1 set:
:30 Supine Bar Hang
10 Alt Spider Stretch
:30 Prone Bar Hang
50′ Bear Crawl (25′ forward/25′ back)
Alt Every :30 for 3 sets of each
:20 HS Hold or Pike Hold
:10 Ring Rows
Strict Handstand Push-up Progressions
Metcon
Choose 1 of the options.
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
4 HR Push-ups
8 Strict Pull-ups
16 American KBS (1.5/1)
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
