Workout 3.4.15

Nickname: Kips are for Kids.

Cloud 9 CrossFit – CrossFit

Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

Skill

Practice Kipping Mechanics for Pullups:

Regular Kipping, Chest to Bar and Butterfly.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP for 6:00:

5 Ground to OH, 135/95

10 Chest to Bar Pullups

rest 3:00, then:

Metcon (AMRAP – Rounds and Reps)

AMRAP for 4:00:

10 Heavy Ball Slams

10 KB or Dumbbell Snatches (5 ea arm) 50/35

rest 2:00, then:

Metcon (Time)

1000 m Row (use timer on rower)

Accessories

Three sets of:

8 Weighted GHD Hip Extension

Rest 60 seconds

10 Ring or Box Dips

Rest 60 seconds

Feature Video

Phil’s Journey For A Better Life