The CrossFit.com workout of the day today is 3 rounds of:
12 muscle ups
30 back extensions
400 m run
Here’s a good substitute. Since most of us have a difficult time with muscle ups, do 15 dips and 15 pull ups. Another good sub would be jumping dips and jumping pull ups, but do more reps, like 20-25 of each would work.
Today, I subbed 30 back extensions for 30 kb swings since I am a big fan of swings like how they work the posterior chain, and get the heart pumping. This was a great workout!
BJJ and Judo classes will begin next week. Stay tuned!