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CrossFit — September 23, 2021

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2021.09.23

Warm-up
foam roll / stretch

3x
2 wall walks
5 goblet good mornings
5 scap pull > kip swings > pull ups (rings or bar)

Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
2 burpee pull up
4 seated DB press (35/25)
8 KBS (1.5/1 pd)

the seated press & the KBS are meant to be heavy, choose a weight that WILL be challenging
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.

"Rx" is ring muscle up – bar muscles ups are a good scaling option

CORE ACCESSORY
2 round:
1:00 GHD sit ups
1:00 rest
:30 GHD sit ups
:30 rest
:15 GHD sit ups
:15 rest

if a GHD isn’t available, do ab-mat sit ups. see if you can get the same number or close to each interval in the second round!