CrossFit ATR – CrossFit
Warm-up
3 Rounds of:
5 Inchworms
200 ft. Waiter’s Walk (Change Every 50′)
25 Russian Twists / side
Gymnastics
Handstand Progressions
10 minutes of Handstand Walk Progressions
Handstand Wobbles
Handstand Shoulder Taps (facing either way)
Handstand Plate Walks (facing either way)
Partner assisted Handstand Walks
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
Scaled version:
4 Bar Dips OR Simultaneous DB Rows (alternate rounds)
8 Push-ups
8 KBS
Mobility
Metcon (No Measure)
2 Rounds of:
1 min Banded Lat Stretch / side
2 min Lacrosse Ball Front Delts / side
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