Better late than never but today we build look at the progressions for the ring muscle up, the holy grail of CF gymnastics movements. Remember to record your time at the completion of your wall balls and double unders.
Gymnastics
Muscle Up Progressions
Ring Pull 3 x 5 reps
Transition 3 x 4 reps
Ring Dip 3 x 3 reps
WOD
” 13.3 ”
150 Wall Ball
90 Double Under
30 Muscle Up
12 minute AMRAP