Iron Grip CrossFit – CrossFit
Here’s a great video with some kipping progressions.
https://www.youtube.com/watch?v=4ZJMblG5apg
Warm-up
Warm-up (No Measure)
20 meter High skips
20 meter Crab walk
20 meter Bear crawl
20 meter Frankenstein
-THEN-
4 sets
50 meter Sprint
walk back
Skill
Kipping pullup progressions
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
1-2-3-4-5-6-7-…etc.
Pullups
Burpees
Rx+ = Strict pullups