chris gaillard

Hometown:
Unknown
Gym:
Vintage CrossFit
Gender:
Male
Age:
--
Height:
--
Weight:
--

August 19, 2015

Performed at: Vintage CrossFit
Description: AMRAP 12
6 Muscle Ups (9 Ring Dips for scaling)
12 Box Jumps, 30/24"
18/15 Cal Row
Results: 3 rounds 9 reps
Workout scaled
Modifications at: 9 ring dips instead of 6 MUs
Warmup: Muscle Up Progressions
Beginner: 5 sets of 5 strict ring rows + 3 kipping ring rows
Intermediate: Practice Hollow Swings on rings and transitions on low rings (keep feet straight with heels on floor)
Advanced: alternating EMOM 10
A) 1-2 attempts at max time paralette HS hold
B) 1 set max time paralette L-sit

1 similar workout

Date Name WorkoutDescription Results
08/19/2015 AMRAP 12
6 Muscle Ups (9 Ring Dips for scaling)
12 Box Jumps, 30/24"
18/15 Cal Row		 3 rounds 9 reps
Workout Scaled