CFGoodLife – CrossFit
Warm-up (No Measure)
7 Minutes of Jogging, Biking, or Rowing (increase pace each minute)
Then…
3 Rounds, not for time of:
“Samson Stretch” for 30 seconds per side
15 Abmat Sit-ups
12 Shoulder Press, empty barbell
10 Banded Good Mornings
10 Light kettlebell swings (swing bell to eye level, not overhead)
10 Ring Rows
5 Ring Dips
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
Ladies RX is 53 KBS
Scaled option is:
Complete as many rounds as possible in 20 mins of:
2 Pull-ups
2 Ring Dips
4 Shoulder Press, 135/95 lbs
8 Kettlebell Swings, 53/35 lbs
Ring Dips or Dips off of a bench, assisted with feet if needed
Shoulder Press, 135/95 or 115/80 or 95/65 or 75/55, etc.