Shootin’ Sixes

Iron Grip CrossFit – CrossFit

Kipping is a skill that is poorly understood (if at all) by most fitness enthusiasts and even trainers. It has, until recently, been unique to gymnasts who deliberately develop this skill solely for the purposes of their sport. In CrossFit, we embrace kipping as a basic and essential skill that is worthy of hard pursuit. It turns out, the kipping pullup in particular translates very well into other hip driven movements such as weightlifting. In short, it helps us get fitter, and works very well in that regard, so we do it.


Warm-up (No Measure)

10 swinging hugs

10 back arm swings (each)

10 forward arm swings (each)

50 Jumping jacks

20 Jump lunges




Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

6 Burpee box jump overs @ 24/20″

6 Pullups

6 Toes to bar