CrossFit – Tue, Sep 26

American Fit Co Northwest – CrossFit

Warmup

5:00 AMRAP:

15 Jumping Jacks

10 Kip Swings

5 Inchworms + Push Up

Ring Muscle Up Work (6:00)

– Progression of the following :

3 sets x 5 Reps :

1. Banded Hip Pop

2. Hip Pop + Catch

3. Strict Ring Tracing from Toes/Top of Feet

4. Banded Ring Pull + Transition

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