6/13/2020

HammerOut CrossFit – CrossFit

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Warm-up

3 Rounds For Quality

5 Lateral Box Step-ups (Each Side)

10 Calorie Row

20 Single Unders

30 Seconds Inchworms

After Each Set: 3 Strict Pull-ups

Man on Fire (Time)

For Time:

5 Rounds of “Nate”

100 Double Unders

4 Rounds of “Nate”

100 Double Unders

3 Rounds of “Nate”

100 Double Unders

2 Rounds of “Nate”

100 Double Unders

1 Round of “Nate”

1 Round of “Nate”:

2 Ring Muscle-ups

4 Kipping Handstand Push-ups

8 Kettlebell Swings (70/53)
SUBSTITUTIONS

RING MUSCLE-UPS

– Reduce Reps

– Strict Banded Ring MU

– Jumping Ring MU

HANDSTAND PUSH-UPS

– Reduce Reps

– Box Handstand Push-ups

– Double Dumbell Push Press

DOUBLE UNDERS

– Reduce Reps

– 150 Single Unders (1.5x)

– 2 Minutes of Practice

Body Armor

PART A:

3 Supersets:

9 Barbell Romanian Deadlifts

12 Strict Parallel Bar Dips

Rest 2 Minutes Between Sets

PART B:

3 Supersets:

30 Plank Rows (Switch Every 5 Reps)

30 Weighted AbMat Sit-ups

Rest 2 Minutes Between Sets

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