CrossFit – Tue, Oct 24

CrossFit Chilliwack – CrossFit

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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
– RX –

AMRAP 20:

2 muscle-ups

4 handstand push-ups

8 KB swings (53/70 lb)

– INTERMEDIATE –

AMRAP 20:

2 low ring transitions

4 pike handstand push-up from a box

8 KB swings (35/53 lb)

– BEGINNER –

AMRAP 8:

100/150-m row

2 low ring transitions

4 hand-elevated push-ups

8 KB swings (18/26 lb)

– Rest 4:00

AMRAP 8:

100/150-m row

2 low ring transitions

4 hand-elevated push-ups

8 KB swings (18/26 lb)

General Warm-up (No Measure)

1 set:

:20 superman hold

:20 hollow hold

:20 KB deadlifts

1 wall walk

1 set:

:20 superman hold

:20 hollow rocks

:20 Russian KB swings

1 wall walk

1 set:

:20 kip swings

:20 KB swings

1 wall walk

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/arm

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 20:

1 wall walk

4 handstand push-ups

4 left-arm DB hang snatches

4 right-arm DB hang snatches

– Use one DB.