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