Kipping Cycle Day 6 (Ring Muscle Up)

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