Crossfit WOD Linda

Laying down flat on a bench take two dumbbells one in each hand and press them both out in front of you to full lockout and lower them back down to the chest for 1 rep completed.

Using a narrow grip you will push the bar up using you legs before shrugging the weight up to you belly Button and the dropping under the weight catching the bar with high elbows in the front rack position in a full squat.

A ring muscle-up is an advanced bodyweight exercise performed on gymnastic rings. The exercise consists of three parts: a ring pull-up, a muscle-up transition, and a ring dip.

Hanging on the rings push into your shoulders and keep your hips behind your body on the way back through on the kip you will pull up keeping your hands closer togther on the waay up and pull them into your chest. Tuck your knees up and on the way down stay in the hollow position driving back into your shoulders and repeating the movement again.

Complete a chest to floor burpee jump up and jump to touch the bar or target on the wall etc.