This weeks CrossFit Gymnastics WOD features progressions for the forward roll on rings. All scales and progressions included and will make up the first half of the workout.

Secondly you will be putting into practice what you learn in a really fun yet difficult rings muscle up complex:

1x False Grip Chin Up

1x Strict Muscle Up

1x Forward Roll On Rings

5x Ring Dips

1x 9 Second Ring Muscle Up Negative

x8-10 Sets

Rest as you need between sets

This was a fun class to teach and everyone took plenty away from it. Get a friend to help as always it goes a long way :)

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Enjoy!

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