LET’S WORK ON YOUR KIP

Today we are going to work on that all important gymnastics skill – the kip.  We are going to break things right down and start with the basics.

WORKOUT OF THE DAY

SKILL

Lets spend some time on the basic Kip and then from there practicing our Kipping pull-up and toes to bar reps.

Primer

3×30 second hollow hold

3×30 second super hold

2×15 second active hold

2×30 second dead hang

CONDITIONING

12 minute AMRAP

40 Dumbbell Snatches alternating 20/15kg

30 Pull-Ups

20 Burpee Box jumps

10 Toes to Bar

 

Published by AB

Crossfit Coach

%d bloggers like this: