Varied Rep Schemes

Iron Grip CrossFit – CrossFit

Kipping is a skill on its own. Become proficient with kipping, and you’ll find that other movements also become easier to master; even weightlifting movements.
http://gymnasticswod.com/content/bar-kip-progression

Warm-up

Warm-up (No Measure)

2 Rounds

25-50-75 feet shuttle jog

10/7 calorie row

Skill

Metcon (Time)

For time:

2 25 ft. Shuttle sprint

2 50 ft. Shuttle sprint

2 75 ft. Shuttle sprint

20/15 calorie Row

Skill

Kipping Pullup Progressions

Metcon

Metcon (Time)

For time:

1 Round:

30 Walking lunges

15 Pullups

30 second L-sit

2 Rounds:

20 Walking lunges

10 Pullups

20 second L-sit

3 Rounds:

10 Walking lunges

5 Pullups

10 second L-sit

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