CrossFit Voyage - CrossFit

Strict Ring Muscle Up Work

What is False Grip?

Scaling options

- From the knees, toes on the floor, pinkies facing each other

- High pull to sternum

- Transition to low dip

- Press to support

- Transition back to low dip

- Transition and freeze at high pull to sternum

- Lower back to the ground

Can also put feet on a box for harder progression
Partner up (2-3 people) and spot each other during progression

Metcon (Time)

20 minute time cap

12-9-6

Thruster (95/65)

GHD situps

Ring MUs
MU scale - from knees, feet on box, or Chest to bar pullups + ring dips or dips on the box