Monday

Cajun CrossFit – Cajun60

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Skill

Metcon (No Measure)

EMOM x 10 min:

Min 1 – 10 Kip Swings

Min 2 – 15 Air Squats

Min 3 – 10 Kip Swings

Min 4 – 15 Air Squats

Min 5 – 6 Kipping Knee-ups

Min 6 – 15 Air Squats

Min 7 – 4 Toes-to-bar

Min 8 – 15 Air Squats

Min 9 – 4 Toes-to-bar

Min 10 – 15 Air Squats
Today’s skill work is focused on the kip swing. Always start by hanging from the bar in a hollow position with a tight midline. Feet forward, head back (hollow position), to feet back, head forward (arch position). Once you get the timing and rythym of the kip swing, it should translate into the knee-ups and toes-to-bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Candy Crush”

15 min AMRAP:

50′ Overhead Walking Lunge w/ 45/25 lb Plate

400m Run

15 Toes-to-bar

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