22 Feb 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210215-upper-lower-body (23 min)

Warm-up

4:00 easy cardio (your choice)

-into-

4:00 easy cardio (your choice)

*perform 4 single arm dumbbell thrusters (light) (each side) every minute on the minute

Movement Prep

3 sets

10 hanging ring scap retraction

6 kip to swing

2 ring dips

Metcon

30 Muscle-Ups (Time)

30 muscle-ups for time
Scaled Options:

30 Pull-Ups + 30 Ring Dips (S)

30 Ring Rows + 30 Box Dips (SS)

100 Cals on Assault Bike or 80 Cals on Echo Bike (Time)

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