How to do a Kipping Ring Muscle Up to improve your performance in CrossFit WODs.

Set Up for the Kipping Ring Muscle-Up

• Dead hang from the rings with elbows fully locked out
• Knuckles on top of the rings

Points of Performance for the Kipping Ring Muscle-Up

• Initiate a swing by opening and violently closing the shoulder
• Lean back and keep the arms long as you press down and drive the hips up
• With an aggressive sit up, keeping rings as close to your body as possible, pull through the rings by driving the elbows back into the bottom of a ring dip
• Lock out your elbows at the top of the ring dip to complete the rep