Cajun CrossFit – Cajun60
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