Blackbird CrossFit – CrossFit
Hero WOD
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
*Muscle-ups are Ring Muscle ups
*Since we only have minimal heavy KBs, our usual 53#/35# KBs is fine for Rx but if available, try a heavier KB today.
Scaled Version
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
4 Ring Rows
4 Jumping Ring Dips 6 Push-ups
8 KB Swings (35/26#)
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Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
Set 1:
100m Row
10 False Grip Ring Rows
10 Shoulder Taps
10 KB Deadlifts
Set 2:
100m Row
5 False Grip Ring Row Muscle-up Transition
3 Wall Walks
10 KB Swings
Set 3:
100m Row
5 Low Ring Muscle Up Transition
3-5 Handstand Push-ups
10 KB Swings
Set 4:
100m Row
5 Ring Muscle-ups or Scaling Option
3-5 Handstand Push-ups or Scaling option
10 KB Swings
Cool Down
Warm-up (No Measure)
3 Sets:
:30 Couch Stretch / Side
:30 Foam Roll Lower Back
:30 Foam Roll Lats / Sidet