In CrossFit today we were to do as many reps as possible ("AMRAP") in 12 minutes of:
- 6 Muscle-Ups (or, for me, muscle-up progressions)
- 12 Walking Lunges holding a 15# plate above my head
The muscle-ups are really, really hard - too hard for me. I won't even try to explain. Here's a video. I just started on the floor on my knees and pulled myself up (killing my wrists!), using my toes to help push me up to a standing position. And from there I jumped up while pressing down on the rings, trying to stay up for more than a millisecond - that's a "jumping ring dip." The walking lunges were fine.
Did five rounds and one more psuedo-muscle-up in 12 minutes. With the WOD, warmup, instruction, and 25 glute-hamstring-somethings for core, total workout was about 35 minutes.
Did five rounds and one more psuedo-muscle-up in 12 minutes. With the WOD, warmup, instruction, and 25 glute-hamstring-somethings for core, total workout was about 35 minutes.
Also did a walking workout at mostly 3.5 mph. Did 1.7 miles in 30 minutes.
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