Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Walking Lunges (Per)
10x Scapular Pull-Ups
15x KB Swings*
10x Kip Swings (Rings/Bar)
5x Shoulder Taps (Per)
Weightlifting
Every 3:00 for 15:00
6x Weighted Strict Pull-Ups
8x Front Foot Elevated Reverse Lunges*
*Per Leg
-Working Sets
Weighted Pull-ups
Front Foot Elevated Reverse Lunges
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
Scaling Options:
MU = CTB / Pull-Ups / Rows
HSPU = Elevated / Hand Release
KBS = Load (53/35) (44/26)