CrossFit Warrenton – CrossFit

Trainers Choice Warmup! (No Measure)

Tube Walks (No Measure)

Tube Walk down and back x3

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

Nate 2 (AMRAP – Rounds and Reps)

5 Pullins (false grip if you can)

7 Dips w/legs straight on ground

9 Hand Release Pushups

11 Swings (35/25)



4-MU Transitions

9 Box HS Push-ups ( or 4 on Wall)

8 Swings (53/35)

Cool Down (on your own) (No Measure)

1′ each Hip Crossover Stretch with foot propped on wall

Foam Roll ITBands 2′ each

Form Roll Quads 2′ each (4′ total if doing both)

2′ Inner Thigh Stretch on Wall