The Plastics

CrossFit Boro – CrossFit

Happy Tuesday! Today, we are practicing the Ring Muscle-Up. For some of you, this will be maintenance work, for others a chance for their first, and still others seemingly out of reach. No worries – there’s something for everone to practice today.

The metcon is a dirty couplet of wallballs and push-ups. While the reps per set decrease as you move along in the workout, the total volume stays the same during each phase. Usually, rest would be prescribed between phases, but our intention today is to challenge your endurance and muscular stamina. Because there is no allotted rest, you will need to allocate your rest time on your own. Break into manageable sets, keeping in mind that the decreasing rep scheme may be deceiving. If you struggle with push-ups and have difficulty keeping your body in a straight line after 10-15 reps, consider scaling to a box to get a better workout. Wallballs can be scaled with reducing height or weight. Leggo!!!

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A: Metcon (No Measure)

EMOM x 6 minutes

Min 1: 5 Low Ring Transitions

Min 2: 3 Ring Swings + 1-3 Ring Muscle-Ups

B: Metcon (Time)

For Total Time: (Time Cap: 18 minutes)

ONE Round

48 Wallballs (20/14# to 10′)

36 Push-Ups

immediately into…

TWO Rounds

24 Wallballs

18 Push-Ups

immediately into…

THREE Rounds

16 Wallballs

12 Push-Ups


Blue Angel

Suprapatellar Smash

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