CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Shoulders

2 Rounds:

10 Goblet Squats

10 AKB Swings

5 Negative Push-ups (3s going down)

10 Leg Swings (LR=1)

Workout Of the Day

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

Metcon (No Measure)

Complete as many rounds as possible in 20 minutes of:

2 Jumping MU/C2B/PU

4 Strict Push-ups/Pike PU on the box

8 AKB