Baby Cow Symphony

CrossFit Boro – CrossFit

Today’s skill work is focusing on the Ring Muscle-Up. These three rounds will be used to tighten up positioning and timing for those already capable of performing this movement, put some focused effort on each part of the muscle-up for those who are close to getting their first, and introduce the fun and challenging dynamic of hanging from the rings for those who haven’t even considered the possibility of doing a muscle-up yet! There’s a little something for everyone so don’t let this advanced skill intimidate you 🙂

Our workout is lower-leg heavy with both box jumps and double under. Having only 3 minutes to complete each round, be sure you pick a DB weight that allows you to move fluidly through the 10 snatches without any breaks. You’ll also want to move quickly through the box jumps so choose a height that you feel confident about. Remember, the quicker you go, the more rest you get!

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A: Metcon (No Measure)

Ring Muscle-Up Skill Work

3 Rounds NOT For Time

5-10 Ring Swing to Ring Rows / Ring Kip Swings

5 Low-Ring Transitions / False-Grip Ring Rows

5 Ring Dips / Ring Push-Ups

1 Ring Muscle-Up Attempt (*for those who have ring dips)

B: Metcon (4 Rounds for time)

Every 3 minutes for 12 minutes (4 Rounds)

10 DB Snatches (50/35#)

20 Box Jumps (24/20″)

30 Double Unders

Score is time per round


anterior shin smash

side deltoid smash

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