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.


Muscle Up Progressions

Ring Pull 3 x 5 reps
Transition 3 x 4 reps
Ring Dip 3 x 3 reps


” 13.3 ”

150 Wall Ball

90 Double Under

30 Muscle Up

12 minute AMRAP