Omnis CrossFit – CrossFit
Kipping Clinic (No Measure)
Working on hollow body rock, then the kip.
Focus on keeping the legs together, core tight, and drive with the hips. Coaches have athletes do the drill with putting a piece of paper between there feet and not letting it drop. If the keep feet together, but not their knees, make them put paper between knees.
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
8 Ring Dips
12 Jumping Lunges, 12 Total
Scales for ring dips:
1. Put band on rings
2. Dips on Box, Paralletes, or Stacked