Workout of the Day 6/13/19

Crossfit Charlottesville – CrossFit

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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
Women: 53lb KB

This triplet contains two high-skill gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.

Scaling options to consider:

Muscle-Up:

-Banded or Jumping Muscle-Ups

-4 Pull-ups + 4 Dips

HSPU:

-Scale ROM up to two Abmats.

-DB Press

KBS: These are American (overhead) swings

-Lighter Bell

-Russian Swings

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