A revered CrossFit move, the muscle up begins like a pull up and ends like a dip. It requires both strength (upper body and core) and skill.
How to pull it off: First master strict pull-ups, chest-to-bar pull-ups. and dips using Olympic rings. Use a box or lower bar to jump into the muscle up movement and practice the transition. From there, practice muscle ups on the high bar or Olympic rings.
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