Do you even KIP bro?

Do you even KIP bro?

PSKC CrossFit – CrossFit

Gymnastics

Brush up on your Kip

http://breakingmuscle.com/video/chris-speallers-tips-for-efficient-kipping-handstand-push-ups

Handstand Push-ups (10-9-8-7-6-5-4-3-2-1)

Record score as Max set of unbroken kipping HSPU.

Metcon

Cliff Notes from the Great Wall of Suck

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

5 HSPU

10 Power Cleans (135/95)

15 Burpees

20 KB Swings (53/35)

25 WB (20/14)

Mod 2:

20 Minute AMRAP

5 Push-ups

10 Power Cleans (95/65)

15 Burpees

20 KB Swings (44/26)

25 WB (20/14)

Mod 1:

20 Minute AMRAP

3 Push-ups

6 Power Cleans (65/45)

9 Burpees

12 KB Swings (44/26)

18 WB (14/10)

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