Mathew Kapela

Hometown:
Houston, TX
Gym:
Vintage CrossFit
Gender:
Male
Age:
36
Height:
5' 10"
Weight:
155 lbs

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 18 reps
Performed as RX
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 18 reps
Performed as RX