“Team Nate”

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Straight Leg Kicks

Cradle Stretch

Side Lunge

Walking Samson


Walking Spiderman

Bear Crawl

Side Shuffle

Straight Leg Bear Crawl

B.: Metcon (Time)

3 rnds

60 m sled push 3/1

60m sprints

C.: Metcon (AMRAP – Rounds and Reps)


2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/53)

Athletes will complete a full round before switching

Athletes will team up, switching off after completing full rounds. Kettlebell weight should be something that could be completed for 20+ repetitions when fresh. For those will no goals of competing in the sport of CrossFit, we have provided a couple options below that will help them hit the appropriate stimulus for today’s workout. Switching off after full rounds so that those performing different movements are still able to partner up.

Option A:

4 Strict Pull-ups

8 Push-ups

12 Kettlebell Swings (70/53)

Option B:

4 Pull-ups

8 Push-ups

12 Kettlebell Swings (53/35)