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Matt did a crossfit workout: Holy smokes! That was...
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Holy smokes! That was a workout. The warm up was killer in itself. 4 rounds of 2x50m shuttle sprints, 10 spidermans, 10 slow cadence push ups, 10 arm circles (1 move each round, big forward, big backward, small forward, small backward) 10 jump squats, 10 bow and bends, and 10 shoulder moves (light weight, 1 different move each round).
Then the workout began. 10 minute AMRAP (as many rounds as possible) of 20 kettle bell swings and 10 ring dips. I used a 35# kb. I completed 3 rounds, plus the 20 kb swings and 2 ring dips of the 4th round (3+22)
That was a workout. My triceps are jello