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CrossFit — November 26, 2019

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11.26.19

Warm-up
Down and Back Bear Crawl
Inchworm + Push Up Down
Crab Walk Back
10 Scap Pull Ups
10 Beat Swings
10 Ring Rows
10 Jumping Ring Dips
2 Wall Walks
10 KB Deadlifts
10 KB Russian Swings
10 KB American Swings

Warm-up
Handstand Push Up and Muscle Up Review
-Tripod Position in Pike/Bear Crawl
-Tripod Position in Pike on Box or Against Wall
2 Rounds
6 False Grip Ring Rows
6 Ring Transitions
6 Ring Dips (toe/foot support as needed)
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.

*Handstand Push Ups Can be scaled to to abmats on the wall or either the box or pike variant from technique practice. KB should be as heavy as members can safely swing overhead for 8 reps.
*Muscle Ups can be scaled to bar muscle ups, jumping muscle ups (bar or ring) or 6 low ring muscle ups.
Metcon
Finisher
2 Rounds
:40 Russian Twists 20/14, :20 Rest
:40 Left Side Plank, :20 Rest
:40 Right Side Plank, :20 Rest

Cool Down
Foam Roll Lats, Back and Glutes
Lacrosse Ball Smash Delts and Pecs