Rainbow Unicorn

CrossFit Boro – CrossFit

It’s been a while since we worked on the rings. Today’s the chance for those of you who have muscle-ups to ease back into them and for those of you who don’t, to get some good practice on the low rings that will set you up for success on the high rings.

Our metcon is a couplet, which means it only involves two movements. The T2B and run are more of an endurance effort. It’s very easy to tire out on the T2B so be prudent about breaking before you reach failure. Aim to now stop on the run. Even if you slow down to a funky shuffle, try to keep running!

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A: Metcon (No Measure)

EMOM x 8 minutes

Choose ONE option for all 8 sets

A. 1-2 Ring Muscle Ups

B. 2-3 Toe-Spot Ring MU Negatives

C. 2-3 Low Ring Transitions

B: Metcon (Time)

2 RFT (Cap: 16 minutes)

40 Toes to Bar

800m Run


Scorpion + Chest Stretch

Cobra Pose

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