CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute each:
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
AMRAP 5 Minutes:
– 10 SDHPs, 55#/35#
– 3 Burpee pull-ups
– 8 Lunge jumps
– 20 Sec Handstand hold
Skill/Strength
Muscle-ups (Progressions, practice 10 minutes)
Handstand Push-ups (Progressions/practice 10 minutes)
WOD
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
Sub 4 pull-ups + 4 dips for the MUs. Scale HSPUs by using up to 2 abmats or a box. Rx is 75#/55#.