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 29 reps Workout scaled |
Modifications at: | Ring Dips with two bands (red and black) 20" box jumps |
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 |
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 29 reps Workout Scaled |