CrossFit Lackland – CROSSFIT
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)
