Ring Muscle Ups

CrossFit Kova – Body

Warm-up

Part A.

2 Rounds –

5 Scap Pull Ups + Arch Ups

5 Dragonfly’s

5 Ring Rows + 5/side SA Ring Rows

10 Kipping Toes through Rings

Part B.

2 Rounds –

5 Standing Ring Pull to Hips

Ring Tuck Front Lever x (3-5)/3s Negative Tuck Front Lever

10/side SA Banded Hollow Body Lat Pull Down

Gymnastics

Part A.

8min EMOM

– Ring Support Hold x (10-20s)

– Top of Chin Up Hold x (10-20s)

– Bottom of Ring Dip Hold x (10-20s)

– Ring Swings x (3-5)

Part B.

4 Sets x Max Effort RMU Complex (choose your hardest option) –

1. 1 Ring Pull Up + 1 Strict RMU + 1 Ring Dip + 1 Kipping RMU

2. 1 Strict RMU + 1 Kipping RMU + 1 Ring Dip

3. 3 Ring Pull Ups + 1 Jumping RMU + 3 Ring Dips

4. Low box RMU transitions – FG Ring Row + FG Ring Row & Transition + FG Ring Row, Transition & Dip

Part C.

50 Ring Dips/DB Push Ups

*Every break = 10 Supine BB Rows*




Leave a Reply

Your email address will not be published. Required fields are marked *