Swing to Backward Roll to Support

The backward roll to support is a similar technique to the Pull-Over performed on the rings. Due to the positional and strength demands of the movement, the recommended prerequisites are a strict muscle-up, deep, confident ring dips, and a pull-over on the bar. The keys to this movement lie in elevating the hips above the plane of the hands and keeping the rings close to the body. CrossFit® - Forging Elite Fitness® (https://www.crossfit.com/)