CrossFit WOD Friday March 30th, 2018



Upcoming Clinics at CrossFit Reignited

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April 7th & 8th – CrossFit Level One Trainer Course

East Coast Wars
June 16th
Male/Female comp (teams of 2)
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CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit

WU: Reignited Coach WOD Prep (No Measure)

Skill Practice

Coaches use time between warm-up and workout to take athletes through ring muscle-up and handstand push-up progressions / practice.

A: 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

6 strict pull-ups + 6 strict ring dips OR 6 ring rows + 6 strict push-ups

1 Wall Walk with a 3 second hold at the top (belly to floor  belly to wall)

8 Kettlebell Swings 53/35#

*Coaches note: if athletes are unable to keep their midline in a strict push-up, have them perform such from the rack: (the lower the bar is in the rack, the more difficult & the higher, the more assistance – adjust as needed per athlete so that midline is engaged, and movement is challenging, yet transferable to real push-ups)

*Ladies RX Kettlebell Swing weight is 53#

*RING muscle-ups

Post Workout Cool down & Mobility 20 min

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