Muscle Up Drills and a Couplet

CrossFit ATR – CrossFit

Gymnastics

–Kipping RMU–

The Kip

Rings to Hips

The Turnover

–Strict RMU–

False Grip

Negative RMU

Metcon

Metcon (Time)

For Time:

50 DU

5 Muscle Ups

40 DU

4 Muscle Ups

30 DU

3 Muscle Ups

20 DU

2 Muscle Ups

10 DU

1 Muscle Up

RX+ =Ring MU + Unbroken DU

RX =Bar MU + Unbroken DU
Sub:

1 Muscle Up= 2 C2B Pull-ups + 2 Dips