CrossFit Bielefeld – Gymnastik
Gymnastics
Kipping Cycle Day 6 (Ring Muscle Up)
Warm Up: 2 Rounds
5 Dive Bomber
10 Banded Pull Overs In Hollow
:20 Ring Active Hold
5 Inch Worm
10 Ring Kipps
:20 Arch Hold w:/ Pass Throughts
Muscle Up Progression:
1. False Grip Hold
2. Ring Row w./ False Grip
3. Kneeling Pull 2 Chest w./ False Grip
4. Kneeling Pull 2 Chest w./ False Grip & Transition (Fast Sit Up)
5. Support Hold
6. Negative Muscle Up
7. Box Muscle Up
8. Kipping Practice In Rings
9. Strict Or Partner Muscle Up