Chickasha CrossFit – Fitness
3 Rounds of:
20 Forward and Backward Arm Circles
10 Pushup @3011
10 Hip Rotations (each side)
10 Air squats @3011
10 Jumping Lunges
Low Ring Muscle Up Review:
Every one Accumulate 10 reps of Low Ring Muscle Ups then if you are more advanced make a few attempts on the high rings.
Metcon (AMRAP – Rounds and Reps)
Complete as many round and reps as possible in 12 minutes of:
5 Goblet Squats
10 Goblet Squats
15 Goblet Squats
20 Goblet Squats
Etc., adding one muscle-up and 5 goblet squats each round.
Every time you complete your squats its a round.
If unable to to complete muscle ups you may complete 3 Ring Pullups or 3 Assisted Pullups for every muscle up.
Use a 52/35lb Kettlebell